Comparing Nutrients in 1 kilogram Spring Or Scallions Onions VS Cooked Frozen Onions

Macros Ratio

	Protein	Fat	Carbs
Spring Or Scallions Onions	19%	4%	77%
Cooked Frozen Onions	9%	1%	90%

Macro Nutrients

	Spring Or Scallions Onions	Cooked Frozen Onions	Recommended Dietary Allowance
Energy	11% 320kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.5% 73.4g	51.5% 67g	130g per day for Men 19-50 years
Sugars	32% 23.3g	40% 29g	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	68.4% 26g	37% 14g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Spring Or Scallions Onions	Cooked Frozen Onions	Recommended Dietary Allowance
Vitamin A	55.6% 500μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.25mg	8.25% 1.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	54% 0.7mg	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	160% 640μg	32.5% 130μg	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	209% 188mg	56.7% 51mg	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	36.7% 5.5mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1725% 2070μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spring Or Scallions Onions	Cooked Frozen Onions	Recommended Dietary Allowance
Calcium	72% 720mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	26.7% 0.24mg	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	185% 15mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	69.6% 1.6mg	17.4% 0.4mg	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	53% 370mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	81% 2760mg	29.7% 1010mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	24.3% 898g	25% 922g	3700g per day for Men 19-50 years

Nutrient Comparison: Spring Or Scallions Onions VS Cooked Frozen Onions per 1 kg

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

Lets compare vitamin content per 1 kilogram of Spring Or Scallions Onions vs Cooked Frozen Onions:

• 1 kilogram of Spring Or Scallions Onions has more Vitamin A, 3.4 times more Vitamin B1, 4.4 times more Vitamin B2, 4 times more Vitamin B3, 4.9 times more Vitamin B9, 3.7 times more Vitamin C, 55 times more Vitamin E and 690 times more Vitamin K than Cooked Frozen Onions.
• Both Spring Or Scallions Onions and Cooked Frozen Onions provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Cooked Frozen Onions have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Raw Spring Or Scallions Onions as well as Boiled and Drained Frozen Onions have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Spring Or Scallions Onions vs Cooked Frozen Onions:

• 1 kilogram of Spring Or Scallions Onions has 2.7 times more Calcium, 3.5 times more Copper, 4.4 times more Iron, 2.5 times more Magnesium, 4 times more Manganese, 18.5 times more Phosphorus, 2.7 times more Potassium and 4.3 times more Zinc than Cooked Frozen Onions.
• Both Spring Or Scallions Onions and Cooked Frozen Onions contain similar levels of Water per one kilogram.
• 1 kilogram of Cooked Frozen Onions lack sufficient amounts of Magnesium, Manganese, Phosphorus and Zinc
• Both Raw Spring Or Scallions Onions as well as Boiled and Drained Frozen Onions lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Spring Or Scallions Onions has 1.9 times more Fiber and 2.6 times more Protein than Cooked Frozen Onions.
• Both Spring Or Scallions Onions and Cooked Frozen Onions offer comparable quantities of Carbohydrate and Sugars per one kilogram.
• 1 kilogram of Cooked Frozen Onions provide inadequate amounts of Protein
• Both Raw Spring Or Scallions Onions as well as Boiled and Drained Frozen Onions provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.