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

Macros Ratio

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

Macro Nutrients

	Frozen Chopped Onions	Cooked Frozen Onions	Recommended Dietary Allowance
Energy	4.54% 132kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.13% 0.041g	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	0.99% 0.17g	0.51% 0.086g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.8% 31g	23.4% 30.4g	130g per day for Men 19-50 years
Sugars	NA	18% 13g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	5.75% 3.22g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Onions	Cooked Frozen Onions	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	6.3% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.68mg	3.74% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.25% 0.46mg	7.08% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	24.4% 0.32mg	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	19.3% 77μg	14.7% 59μg	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	16.6% 15mg	25.7% 23mg	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	NA	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Onions	Cooked Frozen Onions	Recommended Dietary Allowance
Calcium	7.7% 77mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	9.58% 0.086mg	12% 0.11mg	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	18.7% 1.5mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	7.9% 0.18mg	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	14.3% 100mg	1.3% 9.07mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	13.5% 458mg	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	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	11.3% 417g	11.3% 418g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Frozen Chopped Onions has 1.9 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B5 and 1.3 times more Vitamin B9 than Cooked Frozen Onions.
• While 1 lb of Boiled and Drained Frozen Onions contains 1.5 times more Vitamin C than Frozen Chopped Onions, Unprepared.
• Both Frozen Chopped Onions and Cooked Frozen Onions provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Cooked Frozen Onions have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B5
• Both Frozen Chopped Onions, Unprepared as well as Boiled and Drained Frozen Onions have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Chopped Onions has 1.9 times more Manganese, 11 times more Phosphorus and 1.2 times more Potassium than Cooked Frozen Onions.
• While 1 lb of Boiled and Drained Frozen Onions contains 1.6 times more Calcium and 1.3 times more Copper than Frozen Chopped Onions, Unprepared.
• Both Frozen Chopped Onions and Cooked Frozen Onions contain similar levels of Iron and Water per one pound.
• 1 pound of Frozen Chopped Onions lack sufficient amounts of Calcium
• 1 pound of Cooked Frozen Onions lack sufficient amounts of Manganese and Phosphorus
• Both Frozen Chopped Onions, Unprepared as well as Boiled and Drained Frozen Onions lack sufficient amounts of Magnesium, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

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