Comparing Nutrients in 1 pound Cooked Chopped Frozen Onions VS Frozen Chopped Onions

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Onions	10%	3%	87%
Frozen Chopped Onions	10%	3%	87%

Macro Nutrients

	Cooked Chopped Frozen Onions	Frozen Chopped Onions	Recommended Dietary Allowance
Energy	4.38% 127kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	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	23% 30g	23.8% 31g	130g per day for Men 19-50 years
Sugars	18% 13g	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	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	21.5% 8.16g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen 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	8.7% 0.1mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.94% 0.63mg	4.3% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	9.25% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	14.7% 59μg	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	13% 11.8mg	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	0.3% 0.045mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Onions	Frozen Chopped Onions	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	9.58% 0.086mg	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	17% 1.36mg	18.7% 1.5mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	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	12.3% 86mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	16.5% 562mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	11.3% 418g	11.3% 417g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen 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 Cooked Chopped Frozen Onions vs Frozen Chopped Onions:

• 1 lb of Frozen Chopped Onions, Unprepared contains 1.3 times more Vitamin B1, 1.3 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled Chopped Frozen Onions.
• Both Cooked Chopped Frozen Onions and Frozen Chopped Onions provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Cooked Chopped Frozen Onions have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B5
• Both Boiled Chopped Frozen 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 Cooked Chopped Frozen Onions vs Frozen Chopped Onions:

• Both Boiled Chopped Frozen Onions and Frozen Chopped Onions, Unprepared have similar amounts of minerals per 1 lb
• Both Cooked Chopped Frozen Onions and Frozen Chopped Onions contain similar levels of Copper, Iron, Manganese, Phosphorus, Potassium and Water per one pound.
• Both Boiled Chopped Frozen Onions as well as Frozen Chopped Onions, Unprepared lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• Both Boiled Chopped Frozen Onions and Frozen Chopped Onions, Unprepared have similar amounts of macro-nutrients per 1 lb
• Both Cooked Chopped Frozen Onions and Frozen Chopped Onions offer comparable quantities of Carbohydrate and Fiber per one pound.
• Both Boiled Chopped Frozen Onions as well as Frozen Chopped Onions, Unprepared provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.