Comparing Nutrients in 1 kilogram Frozen Chopped Onions VS Sauteed Yellow Onions

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Onions	10%	3%	87%
Sauteed Yellow Onions	3%	73%	24%

Macro Nutrients

	Frozen Chopped Onions	Sauteed Yellow Onions	Recommended Dietary Allowance
Energy	10% 290kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	111% 108g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	46% 14.8g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	413% 6.6g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	283% 48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	52.5% 68.2g	60.5% 78.6g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	20.4% 15g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 8.1g	g per day for Men 19-50 years
Fiber	47.4% 18g	44.7% 17g	38g per day for Men 19-50 years
Protein	14% 7.9g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Onions	Sauteed Yellow Onions	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.44% 1.5mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1.02mg	34.4% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	42.5% 170μg	5% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	36.7% 33mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	45.3% 6.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Onions	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	17% 170mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	41.3% 3.3mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	44.3% 1.02mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	31.4% 220mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	36.5% 1240mg	39% 1330mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	8% 120mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	25% 920g	21.6% 800g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Chopped Onions vs Sauteed Yellow Onions:

• Frozen Chopped Onions, Unprepared have 8.5 times more Vitamin B9 and 1.8 times more Vitamin C than Sauteed Yellow Onions.
• While Sauteed Yellow Onions contain 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B5 and 2.8 times more Vitamin B6 than Frozen Chopped Onions, Unprepared.
• Both Frozen Chopped Onions, Unprepared as well as Sauteed Yellow Onions have insufficient amounts of Vitamin B3 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Chopped Onions vs Sauteed Yellow Onions:

• Frozen Chopped Onions, Unprepared have 1.2 times more Iron than Sauteed Yellow Onions.
• While Sauteed Yellow Onions contain 1.3 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus and 3 times more Zinc than Frozen Chopped Onions, Unprepared.
• Both Frozen Chopped Onions, Unprepared and Sauteed Yellow Onions have similar amounts of Calcium, Copper, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Sauteed Yellow Onions contain 4.2 times more Energy, 108 times more Fat, 86.9 times more Saturated Fat, 330 times more Omega 3 and 130 times more Omega 6 than Frozen Chopped Onions, Unprepared.
• Both Frozen Chopped Onions, Unprepared and Sauteed Yellow Onions have similar amounts of Carbohydrate, Fiber and Protein per 1 kg.
• Both Frozen Chopped Onions, Unprepared as well as Sauteed Yellow Onions have insufficient amounts of Glucose and Sucrose in 1 kg.