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

Macros Ratio

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

Macro Nutrients

	Spring Or Scallions Onions	Frozen Whole Onions	Recommended Dietary Allowance
Energy	11% 320kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.34% 0.11g	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	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.5% 73.4g	65% 84.5g	130g per day for Men 19-50 years
Sugars	32% 23.3g	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	68.4% 26g	44.7% 17g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Spring Or Scallions Onions	Frozen Whole 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	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.25mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	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	160% 640μg	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	209% 188mg	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	36.7% 5.5mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1725% 2070μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spring Or Scallions Onions	Frozen Whole Onions	Recommended Dietary Allowance
Calcium	72% 720mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	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	185% 15mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	69.6% 1.6mg	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	53% 370mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	81% 2760mg	41.8% 1420mg	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	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	24.3% 898g	24.4% 902g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Spring Or Scallions 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 Spring Or Scallions Onions vs Frozen Whole Onions:

• 1 kilogram of Spring Or Scallions Onions has more Vitamin A, 2.1 times more Vitamin B1, 3.3 times more Vitamin B2, 3 times more Vitamin B3, 3 times more Vitamin B9, 2.4 times more Vitamin C, 27.5 times more Vitamin E and 517.5 times more Vitamin K than Frozen Whole Onions.
• While 1 kg of Frozen Whole Onions, Unprepared contains 1.5 times more Vitamin B6 than Raw Spring Or Scallions Onions.
• 1 kilogram of Frozen Whole Onions have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Raw Spring Or Scallions Onions as well as Frozen Whole Onions, Unprepared 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 Frozen Whole Onions:

• 1 kilogram of Spring Or Scallions Onions has 2 times more Calcium, 1.7 times more Copper, 3.2 times more Iron, 2 times more Magnesium, 1.3 times more Manganese, 1.6 times more Phosphorus, 1.9 times more Potassium and 3.3 times more Zinc than Frozen Whole Onions.
• Both Spring Or Scallions Onions and Frozen Whole Onions contain similar levels of Water per one kilogram.
• 1 kilogram of Frozen Whole Onions lack sufficient amounts of Zinc
• Both Raw Spring Or Scallions Onions as well as Frozen Whole Onions, Unprepared lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Spring Or Scallions Onions has 1.5 times more Fiber and 2.1 times more Protein than Frozen Whole Onions.
• While 1 kg of Frozen Whole Onions, Unprepared contains 1.6 times more Sugars than Raw Spring Or Scallions Onions.
• Both Spring Or Scallions Onions and Frozen Whole Onions offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Frozen Whole Onions provide inadequate amounts of Protein
• Both Raw Spring Or Scallions Onions as well as Frozen Whole Onions, Unprepared provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.