Comparing Nutrients in 1 kilogram Cooked Frozen Onions VS Frozen Whole Onions

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Onions	9%	1%	90%
Frozen Whole Onions	9%	1%	90%

Macro Nutrients

	Cooked Frozen Onions	Frozen Whole Onions	Recommended Dietary Allowance
Energy	9.66% 280kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.5% 67g	65% 84.5g	130g per day for Men 19-50 years
Sugars	40% 29g	52.6% 38g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	37% 14g	44.7% 17g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Onions	Frozen Whole Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.25% 1.32mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	71.5% 0.93mg	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	32.5% 130μg	52.5% 210μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	56.7% 51mg	89% 80mg	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	0.67% 0.1mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Onions	Frozen Whole Onions	Recommended Dietary Allowance
Calcium	27% 270mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	55.6% 0.5mg	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	42.5% 3.4mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	54.3% 1.25mg	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	2.86% 20mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	29.7% 1010mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	25% 922g	24.4% 902g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Onions VS Frozen Whole Onions per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Onions versus 1 kg of Frozen Whole Onions to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Onions vs Frozen Whole Onions:

• 1 kg of Frozen Whole Onions, Unprepared contains 1.6 times more Vitamin B1, 1.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Drained Frozen Onions.
• 1 kilogram of Cooked Frozen Onions have insufficient amounts of Vitamin B1
• Both Boiled and Drained Frozen Onions as well as Frozen Whole Onions, Unprepared have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Onions vs Frozen Whole Onions:

• 1 kg of Frozen Whole Onions, Unprepared contains 1.3 times more Calcium, 2.1 times more Copper, 1.4 times more Iron, 3.1 times more Manganese, 11.5 times more Phosphorus and 1.4 times more Potassium than Boiled and Drained Frozen Onions.
• Both Cooked Frozen Onions and Frozen Whole Onions contain similar levels of Water per one kilogram.
• 1 kilogram of Cooked Frozen Onions lack sufficient amounts of Magnesium, Manganese and Phosphorus
• Both Boiled and Drained Frozen Onions as well as Frozen Whole Onions, Unprepared lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Whole Onions, Unprepared contains 1.3 times more Carbohydrate and 1.3 times more Sugars than Boiled and Drained Frozen Onions.
• Both Cooked Frozen Onions and Frozen Whole Onions offer comparable quantities of Fiber per one kilogram.
• Both Boiled and Drained Frozen Onions as well as Frozen Whole Onions, Unprepared provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.