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

Macros Ratio

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

Macro Nutrients

	Sauteed Yellow Onions	Frozen Chopped Onions	Recommended Dietary Allowance
Energy	19.2% 558kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	50.5% 49g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	21% 6.7g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	187% 3g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	128% 22g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.4% 35.7g	23.8% 31g	130g per day for Men 19-50 years
Sugars	NA	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	9.26% 6.7g	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	% 9.53g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	NA	g per day for Men 19-50 years
Fiber	20.3% 7.7g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Sauteed Yellow Onions	Frozen Chopped Onions	Recommended Dietary Allowance
Vitamin A	NA	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.05% 0.17mg	4.3% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	9.25% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.2% 0.94mg	26% 0.34mg	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	2.27% 9.07μg	19.3% 77μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.07% 8.16mg	16.6% 15mg	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	20.6% 3.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.6% 98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Yellow Onions	Frozen Chopped Onions	Recommended Dietary Allowance
Calcium	9.07% 91mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	9.58% 0.086mg	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	15.3% 1.22mg	18.7% 1.5mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	14.6% 0.34mg	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	21.4% 150mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	17.7% 603mg	16.5% 562mg	3400mg per day for Men 19-50 years
Selenium	NA	3.3% 1.8μg	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	8.66% 0.95mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.8% 363g	11.3% 417g	3700g per day for Men 19-50 years

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

• Sauteed Yellow Onions have 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B5 and 2.8 times more Vitamin B6 than Frozen Chopped Onions, Unprepared.
• While Frozen Chopped Onions, Unprepared contain 8.5 times more Vitamin B9 and 1.8 times more Vitamin C than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions as well as Frozen Chopped Onions, Unprepared have insufficient amounts of Vitamin B3 and Vitamin D in 1 lb.

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

• Sauteed Yellow Onions have 1.3 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus and 3 times more Zinc than Frozen Chopped Onions, Unprepared.
• Both Sauteed Yellow Onions and Frozen Chopped Onions, Unprepared have similar amounts of Calcium, Copper, Iron, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Sauteed Yellow Onions have 4.2 times more Energy, 108 times more Fat, 86.9 times more Saturated Fat, 330 times more Omega 3, 130 times more Omega 6 and 1.2 times more Protein than Frozen Chopped Onions, Unprepared.
• Both Sauteed Yellow Onions and Frozen Chopped Onions, Unprepared have similar amounts of Carbohydrate and Fiber per 1 lb.
• Both Sauteed Yellow Onions as well as Frozen Chopped Onions, Unprepared have insufficient amounts of Glucose and Sucrose in 1 lb.