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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Onions	10%	3%	87%
Sauteed Yellow Onions	3%	73%	24%

Macro Nutrients

	Cooked Chopped Frozen Onions	Sauteed Yellow Onions	Recommended Dietary Allowance
Energy	4.38% 127kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	50.5% 49g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	21% 6.7g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	187% 3g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	128% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	27.4% 35.7g	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	9.26% 6.7g	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	% 9.53g	g per day for Men 19-50 years
Sucrose	NA	% 3.67g	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	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Onions	Sauteed Yellow 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	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.94% 0.63mg	1.05% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	72.2% 0.94mg	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	2.27% 9.07μg	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	13% 11.8mg	9.07% 8.16mg	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	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	81.6% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Onions	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	9.58% 0.086mg	8.57% 0.077mg	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	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	20% 0.46mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	17.7% 603mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	NA	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	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	11.3% 418g	9.8% 363g	3700g per day for Men 19-50 years

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

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

• 1 pound of Cooked Chopped Frozen Onions has 6.5 times more Vitamin B9 and 1.4 times more Vitamin C than Sauteed Yellow Onions.
• While 1 lb of Sauteed Yellow Onions contains 2.1 times more Vitamin B1, 1.6 times more Vitamin B2, 1.7 times more Vitamin B5, 3 times more Vitamin B6, 68 times more Vitamin E and 72 times more Vitamin K than Boiled Chopped Frozen Onions.
• 1 pound of Cooked Chopped Frozen Onions have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin E and Vitamin K
• 1 pound of Sauteed Yellow Onions have insufficient amounts of Vitamin B9
• Both Boiled Chopped Frozen Onions as well as Sauteed Yellow Onions have insufficient amounts of Vitamin B3 and Vitamin D in one pound.

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

• 1 lb of Sauteed Yellow Onions contains 1.5 times more Magnesium, 1.4 times more Manganese and 1.7 times more Phosphorus than Boiled Chopped Frozen Onions.
• Both Cooked Chopped Frozen Onions and Sauteed Yellow Onions contain similar levels of Iron, Potassium and Water per one pound.
• 1 pound of Cooked Chopped Frozen Onions lack sufficient amounts of Calcium and Magnesium
• 1 pound of Sauteed Yellow Onions lack sufficient amounts of Copper
• Both Boiled Chopped Frozen Onions as well as Sauteed Yellow Onions lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Sauteed Yellow Onions contains 4.4 times more Energy, 108 times more Fat, 92.3 times more Saturated Fat, 330 times more Omega 3 and 133.6 times more Omega 6 than Boiled Chopped Frozen Onions.
• Both Cooked Chopped Frozen Onions and Sauteed Yellow Onions offer comparable quantities of Carbohydrate and Fiber per one pound.
• 1 pound of Cooked Chopped Frozen Onions provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Boiled Chopped Frozen Onions as well as Sauteed Yellow Onions provide inadequate amounts of Protein in one pound.