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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Onions	10%	3%	87%
Frozen Whole Onions	9%	1%	90%

Macro Nutrients

	Cooked Chopped Frozen Onions	Frozen Whole Onions	Recommended Dietary Allowance
Energy	4.38% 127kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	29.5% 38.3g	130g per day for Men 19-50 years
Sugars	18% 13g	24% 17.3g	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	20.3% 7.7g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	7.2% 4.04g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Onions	Frozen Whole Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.7% 0.1mg	9.83% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	8.37% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.94% 0.63mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	32.4% 0.42mg	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	24% 95μg	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	40.3% 36.3mg	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	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Onions	Frozen Whole Onions	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	9.58% 0.086mg	25% 0.23mg	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	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	24.7% 0.57mg	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	15% 104mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	19% 644mg	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	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	11.3% 418g	11% 409g	3700g per day for Men 19-50 years

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

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

• 1 lb of Frozen Whole Onions, Unprepared contains 1.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 3.1 times more Vitamin C than Boiled Chopped Frozen Onions.
• 1 pound of Cooked Chopped Frozen Onions have insufficient amounts of Vitamin B1
• Both Boiled Chopped Frozen Onions as well as Frozen Whole Onions, Unprepared have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Onions vs Frozen Whole Onions:

• 1 lb of Frozen Whole Onions, Unprepared contains 2.3 times more Calcium, 2.6 times more Copper, 1.5 times more Iron, 1.7 times more Magnesium, 1.8 times more Manganese and 1.3 times more Potassium than Boiled Chopped Frozen Onions.
• Both Cooked Chopped Frozen Onions and Frozen Whole Onions contain similar levels of Phosphorus and Water per one pound.
• 1 pound of Cooked Chopped Frozen Onions lack sufficient amounts of Calcium and Magnesium
• Both Boiled Chopped Frozen Onions as well as Frozen Whole Onions, Unprepared lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Frozen Whole Onions, Unprepared contains 1.3 times more Carbohydrate and 1.3 times more Sugars than Boiled Chopped Frozen Onions.
• Both Cooked Chopped Frozen Onions and Frozen Whole Onions offer comparable quantities of Fiber per one pound.
• Both Boiled Chopped Frozen Onions as well as Frozen Whole Onions, Unprepared provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.