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

Macros Ratio

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

Macro Nutrients

	Sauteed Yellow Onions	Frozen Chopped Onions	Recommended Dietary Allowance
Energy	42.4% 1230kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	111% 108g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	46% 14.8g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	413% 6.6g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	283% 48g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.5% 78.6g	52.5% 68.2g	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	20.4% 15g	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	% 21g	NA	g per day for Men 19-50 years
Sucrose	% 8.1g	NA	g per day for Men 19-50 years
Fiber	44.7% 17g	47.4% 18g	38g per day for Men 19-50 years
Protein	17% 9.5g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Sauteed Yellow Onions	Frozen Chopped Onions	Recommended Dietary Allowance
Calcium	20% 200mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	21% 0.19mg	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	33.8% 2.7mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	44.3% 1.02mg	32% 0.74mg	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	47% 330mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	39% 1330mg	36.5% 1240mg	3400mg per day for Men 19-50 years
Selenium	NA	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	21.6% 800g	25% 920g	3700g per day for Men 19-50 years

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

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

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

• Sauteed Yellow Onions have 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 Sauteed Yellow Onions and Frozen Chopped Onions, Unprepared have similar amounts of Calcium, Copper, Iron, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Sauteed Yellow Onions have 4.2 times more Energy, 108 times more Fat, 86.9 times more Saturated Fat, 330 times more Omega 3, 130 times more Omega 6 and 1.2 times more Protein than Frozen Chopped Onions, Unprepared.
• Both Sauteed Yellow Onions and Frozen Chopped Onions, Unprepared have similar amounts of Carbohydrate and Fiber per 1 kg.
• Both Sauteed Yellow Onions as well as Frozen Chopped Onions, Unprepared have insufficient amounts of Glucose and Sucrose in 1 kg.