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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Onions	10%	3%	87%
Welsh Onions	20%	10%	70%

Macro Nutrients

	Cooked Chopped Frozen Onions	Welsh Onions	Recommended Dietary Allowance
Energy	4.38% 127kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.95% 0.3g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	3.95% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	22.7% 29.5g	130g per day for Men 19-50 years
Sugars	18% 13g	13.6% 9.9g	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	28.6% 11g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Onions	Welsh Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.7% 0.1mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.94% 0.63mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	25% 0.33mg	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	18% 72.6μg	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	136% 122mg	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	15.4% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	731% 877μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Onions	Welsh Onions	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	9.58% 0.086mg	35.3% 0.32mg	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	69% 5.53mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	27% 0.62mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	21.4% 2.36mg	11mg per day for Men 19-50 years
Water	11.3% 418g	11% 411g	3700g per day for Men 19-50 years

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

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

• 1 lb of Raw Welsh Onions contains 2.2 times more Vitamin B1, 3.6 times more Vitamin B2, 2.9 times more Vitamin B3, 1.7 times more Vitamin B5, 10.4 times more Vitamin C, 51 times more Vitamin E and 644.7 times more Vitamin K than Boiled Chopped Frozen Onions.
• Both Cooked Chopped Frozen Onions and Welsh Onions provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Cooked Chopped Frozen Onions have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Onions as well as Raw Welsh Onions have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 lb of Raw Welsh Onions contains 3.7 times more Copper, 4.1 times more Iron, 3.8 times more Magnesium, 1.9 times more Manganese, 2.6 times more Phosphorus, 2 times more Potassium and 7.4 times more Zinc than Boiled Chopped Frozen Onions.
• Both Cooked Chopped Frozen Onions and Welsh Onions contain similar levels of Water per one pound.
• 1 pound of Cooked Chopped Frozen Onions lack sufficient amounts of Magnesium and Zinc
• Both Boiled Chopped Frozen Onions as well as Raw Welsh Onions lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Onions has 1.3 times more Sugars than Welsh Onions.
• While 1 lb of Raw Welsh Onions contains 1.3 times more Fiber and 2.5 times more Protein than Boiled Chopped Frozen Onions.
• Both Cooked Chopped Frozen Onions and Welsh Onions offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Cooked Chopped Frozen Onions provide inadequate amounts of Protein
• Both Boiled Chopped Frozen Onions as well as Raw Welsh Onions provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.