Comparing Nutrients in 1 pound Frozen Whole Onions VS Spring Or Scallions Onions

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Onions	9%	1%	90%
Spring Or Scallions Onions	19%	4%	77%

Macro Nutrients

	Frozen Whole Onions	Spring Or Scallions Onions	Recommended Dietary Allowance
Energy	5.47% 159kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.5% 38.3g	25.6% 33.3g	130g per day for Men 19-50 years
Sugars	24% 17.3g	14.6% 10.6g	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	20.3% 7.7g	31% 11.8g	38g per day for Men 19-50 years
Protein	7.2% 4.04g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Onions	Spring Or Scallions Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	25% 227μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.83% 0.12mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.37% 0.11mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	21.3% 0.28mg	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	24% 95μg	72.6% 290μg	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	40.3% 36.3mg	95% 85.3mg	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	0.6% 0.091mg	16.6% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	782% 939μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Onions	Spring Or Scallions Onions	Recommended Dietary Allowance
Calcium	16.3% 163mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	42% 0.38mg	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	26% 2.1mg	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	31.6% 0.73mg	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	15% 104mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	37% 1252mg	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	3.02% 45.4mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	11% 409g	11% 407g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Whole Onions vs Spring Or Scallions Onions:

• Frozen Whole Onions, Unprepared have 1.3 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Spring Or Scallions Onions.
• While Raw Spring Or Scallions Onions contain more Vitamin A, 2.1 times more Vitamin B1, 3.3 times more Vitamin B2, 3 times more Vitamin B3, 3 times more Vitamin B9, 2.4 times more Vitamin C, 27.5 times more Vitamin E and 517.5 times more Vitamin K than Frozen Whole Onions, Unprepared.
• Both Frozen Whole Onions, Unprepared as well as Raw Spring Or Scallions Onions have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Whole Onions vs Spring Or Scallions Onions:

• Raw Spring Or Scallions Onions contain 2 times more Calcium, 1.7 times more Copper, 3.2 times more Iron, 2 times more Magnesium, 1.3 times more Manganese, 1.6 times more Phosphorus, 1.9 times more Potassium, 1.5 times more Selenium, 1.6 times more Sodium and 3.3 times more Zinc than Frozen Whole Onions, Unprepared.
• Both Frozen Whole Onions, Unprepared and Raw Spring Or Scallions Onions have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Whole Onions, Unprepared have 1.6 times more Sugars than Raw Spring Or Scallions Onions.
• While Raw Spring Or Scallions Onions contain 1.5 times more Fiber and 2.1 times more Protein than Frozen Whole Onions, Unprepared.
• Both Frozen Whole Onions, Unprepared and Raw Spring Or Scallions Onions have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Frozen Whole Onions, Unprepared as well as Raw Spring Or Scallions Onions have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.