Comparing Nutrients in 1 kilogram Young Green Onions VS Frozen Whole Onions

Macros Ratio

	Protein	Fat	Carbs
Young Green Onions	12%	14%	74%
Frozen Whole Onions	9%	1%	90%

Macro Nutrients

	Young Green Onions	Frozen Whole Onions	Recommended Dietary Allowance
Energy	9.3% 270kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	5.16% 1.65g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	4.76% 0.81g	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	44% 57.4g	65% 84.5g	130g per day for Men 19-50 years
Sugars	54% 39g	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	29.2% 21g	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	% 16.4g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	44.7% 17g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Young Green Onions	Frozen Whole Onions	Recommended Dietary Allowance
Vitamin A	222% 2000μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	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	75% 300μg	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	149% 134mg	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	14% 2.1mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1303% 1563μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Green Onions	Frozen Whole Onions	Recommended Dietary Allowance
Calcium	52% 520mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	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	63.8% 5.1mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	65.2% 1.5mg	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	35.7% 250mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	46.8% 1590mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	25% 923g	24.4% 902g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Green Onions VS Frozen Whole Onions per 1 kg

Compare the macro and micronutrient content in 1 kg of Young Green 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 Young Green Onions vs Frozen Whole Onions:

• 1 kilogram of Young Green Onions has more Vitamin A, 1.9 times more Vitamin B3, 1.4 times more Vitamin B5, 1.4 times more Vitamin B9, 1.7 times more Vitamin C and 390.8 times more Vitamin K than Frozen Whole Onions.
• Both Young Green Onions and Frozen Whole Onions provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• 1 kilogram of Frozen Whole Onions have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin K
• Both Young Green Onions, tops only as well as Frozen Whole Onions, Unprepared have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Young Green Onions vs Frozen Whole Onions:

• 1 kilogram of Young Green Onions has 1.4 times more Calcium and 1.6 times more Magnesium than Frozen Whole Onions.
• While 1 kg of Frozen Whole Onions, Unprepared contains 1.6 times more Copper than Young Green Onions, tops only.
• Both Young Green Onions and Frozen Whole Onions contain similar levels of Iron, Manganese, Phosphorus, Potassium and Water per one kilogram.
• Both Young Green Onions, tops only 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 kilogram of Young Green Onions has 40 times more Omega 3 than Frozen Whole Onions.
• While 1 kg of Frozen Whole Onions, Unprepared contains 1.5 times more Carbohydrate than Young Green Onions, tops only.
• Both Young Green Onions and Frozen Whole Onions offer comparable quantities of Sugars and Fiber per one kilogram.
• 1 kilogram of Frozen Whole Onions provide inadequate amounts of Omega 3
• Both Young Green Onions, tops only as well as Frozen Whole Onions, Unprepared provide inadequate amounts of Energy, Omega 6 and Protein in one kilogram.