Comparing Nutrients in 1 kilogram Young Green Onions VS Sauteed Yellow Onions

Macros Ratio

	Protein	Fat	Carbs
Young Green Onions	12%	14%	74%
Sauteed Yellow Onions	3%	73%	24%

Macro Nutrients

	Young Green Onions	Sauteed Yellow Onions	Recommended Dietary Allowance
Energy	9.3% 270kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	111% 108g	97g per day for Men 19-50 years
Saturated Fat	5.16% 1.65g	46% 14.8g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	413% 6.6g	1.6g per day for Men 19-50 years
Omega 6	4.76% 0.81g	283% 48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	44% 57.4g	60.5% 78.6g	130g per day for Men 19-50 years
Sugars	54% 39g	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	29.2% 21g	20.4% 15g	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	% 21g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 8.1g	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	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Young Green Onions	Sauteed Yellow Onions	Recommended Dietary Allowance
Vitamin A	222% 2000μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	34.4% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	159% 2.07mg	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	5% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	149% 134mg	20% 18mg	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	45.3% 6.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1303% 1563μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Green Onions	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	52% 520mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	19% 0.17mg	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	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	65.2% 1.5mg	44.3% 1.02mg	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	47% 330mg	700mg per day for Men 19-50 years
Potassium	46.8% 1590mg	39% 1330mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	10% 150mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	25% 923g	21.6% 800g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Green Onions VS Sauteed Yellow Onions per 1 kg

Compare the macro and micronutrient content in 1 kg of Young Green Onions versus 1 kg of Sauteed Yellow Onions to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Young Green Onions vs Sauteed Yellow Onions:

• 1 kilogram of Young Green Onions has 8.9 times more Vitamin B3, 15 times more Vitamin B9, 7.4 times more Vitamin C and 7.2 times more Vitamin K than Sauteed Yellow Onions.
• While 1 kg of Sauteed Yellow Onions contains 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 2.4 times more Vitamin B6 and 3.2 times more Vitamin E than Young Green Onions, tops only.
• Both Young Green Onions and Sauteed Yellow Onions provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Young Green Onions have insufficient amounts of Vitamin E
• 1 kilogram of Sauteed Yellow Onions have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Young Green Onions, tops only as well as Sauteed Yellow Onions have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Young Green Onions vs Sauteed Yellow Onions:

• 1 kilogram of Young Green Onions has 2.6 times more Calcium, 1.8 times more Copper, 1.9 times more Iron, 1.8 times more Magnesium and 1.5 times more Manganese than Sauteed Yellow Onions.
• While 1 kg of Sauteed Yellow Onions contains 1.3 times more Phosphorus than Young Green Onions, tops only.
• Both Young Green Onions and Sauteed Yellow Onions contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Sauteed Yellow Onions lack sufficient amounts of Copper
• Both Young Green Onions, tops only as well as Sauteed Yellow Onions lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Young Green Onions has 1.4 times more Fructose than Sauteed Yellow Onions.
• While 1 kg of Sauteed Yellow Onions contains 4.6 times more Energy, 23 times more Fat, 9 times more Saturated Fat, 16.5 times more Omega 3, 59.4 times more Omega 6 and 1.4 times more Carbohydrate than Young Green Onions, tops only.
• Both Young Green Onions and Sauteed Yellow Onions offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Young Green Onions provide inadequate amounts of Energy and Omega 6
• Both Young Green Onions, tops only as well as Sauteed Yellow Onions provide inadequate amounts of Protein in one kilogram.