Comparing Nutrients in 1 pound Boiled Onions VS Frozen Chopped Onions

Macros Ratio

	Protein	Fat	Carbs
Boiled Onions	11%	4%	85%
Frozen Chopped Onions	10%	3%	87%

Macro Nutrients

	Boiled Onions	Frozen Chopped Onions	Recommended Dietary Allowance
Energy	6.9% 200kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.4% 46g	23.8% 31g	130g per day for Men 19-50 years
Sugars	29.6% 21.5g	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	9% 6.53g	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	% 9.93g	NA	g per day for Men 19-50 years
Sucrose	% 5g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	11% 6.17g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Onions	Frozen Chopped Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.03% 0.1mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.68% 0.75mg	4.3% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	9.25% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	26% 0.34mg	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	17% 68μg	19.3% 77μg	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	26.2% 23.6mg	16.6% 15mg	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	0.6% 0.091mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Onions	Frozen Chopped Onions	Recommended Dietary Allowance
Calcium	9.98% 100mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	9.58% 0.086mg	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	13.6% 1.1mg	18.7% 1.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	14.6% 0.34mg	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	22.7% 159mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	16.5% 562mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	10.8% 399g	11.3% 417g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Onions VS Frozen Chopped Onions per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Onions versus 1 lb of Frozen Chopped Onions to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Onions vs Frozen Chopped Onions:

• 1 pound of Boiled Onions has 1.4 times more Vitamin B1, 1.7 times more Vitamin B6 and 1.6 times more Vitamin C than Frozen Chopped Onions.
• Both Boiled Onions and Frozen Chopped Onions provide similar amounts of Vitamin B5 and Vitamin B9 per one pound.
• 1 pound of Boiled Onions have insufficient amounts of Vitamin B2
• Both Boiled and Drained Onions as well as Frozen Chopped Onions, Unprepared have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Onions vs Frozen Chopped Onions:

• 1 pound of Boiled Onions has 1.3 times more Calcium, 3.5 times more Copper, 1.6 times more Magnesium, 2.1 times more Manganese, 1.6 times more Phosphorus and 1.3 times more Potassium than Frozen Chopped Onions.
• While 1 lb of Frozen Chopped Onions, Unprepared contains 1.4 times more Iron than Boiled and Drained Onions.
• Both Boiled Onions and Frozen Chopped Onions contain similar levels of Water per one pound.
• 1 pound of Frozen Chopped Onions lack sufficient amounts of Calcium and Magnesium
• Both Boiled and Drained Onions as well as Frozen Chopped Onions, Unprepared lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Onions has 1.5 times more Carbohydrate and 1.7 times more Protein than Frozen Chopped Onions.
• While 1 lb of Frozen Chopped Onions, Unprepared contains 1.3 times more Fiber than Boiled and Drained Onions.
• 1 pound of Frozen Chopped Onions provide inadequate amounts of Protein
• Both Boiled and Drained Onions as well as Frozen Chopped Onions, Unprepared provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.