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

Macros Ratio

	Protein	Fat	Carbs
Sauteed Yellow Onions	3%	73%	24%
Cooked Frozen Onions	9%	1%	90%

Macro Nutrients

	Sauteed Yellow Onions	Cooked Frozen Onions	Recommended Dietary Allowance
Energy	19.2% 558kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	50.5% 49g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	21% 6.7g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	187% 3g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	128% 22g	0.51% 0.086g	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	23.4% 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	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	5.75% 3.22g	56g per day for Men 19-50 years

Vitamins

	Sauteed Yellow Onions	Cooked Frozen Onions	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	6.3% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.05% 0.17mg	3.74% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	7.08% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.2% 0.94mg	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	2.27% 9.07μg	14.7% 59μg	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	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	20.6% 3.1mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.6% 98μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Yellow Onions	Cooked Frozen Onions	Recommended Dietary Allowance
Calcium	9.07% 91mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	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	15.3% 1.22mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	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	21.4% 150mg	1.3% 9.07mg	700mg per day for Men 19-50 years
Potassium	17.7% 603mg	13.5% 458mg	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	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	9.8% 363g	11.3% 418g	3700g per day for Men 19-50 years

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

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

• 1 pound of Sauteed Yellow Onions has 3.1 times more Vitamin B1, 2.3 times more Vitamin B2, 2.2 times more Vitamin B5, 3 times more Vitamin B6, 68 times more Vitamin E and 72 times more Vitamin K than Cooked Frozen Onions.
• While 1 lb of Boiled and Drained Frozen Onions contains 6.5 times more Vitamin B9 and 2.8 times more Vitamin C than Sauteed Yellow Onions.
• 1 pound of Sauteed Yellow Onions have insufficient amounts of Vitamin B9
• 1 pound of Cooked Frozen Onions have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin E and Vitamin K
• Both Sauteed Yellow Onions as well as Boiled and Drained Frozen Onions have insufficient amounts of Vitamin B3 and Vitamin D in one pound.

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

• 1 pound of Sauteed Yellow Onions has 2.6 times more Manganese, 16.5 times more Phosphorus and 1.3 times more Potassium than Cooked Frozen Onions.
• While 1 lb of Boiled and Drained Frozen Onions contains 1.4 times more Calcium, 1.4 times more Copper and 1.3 times more Iron than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Cooked Frozen Onions contain similar levels of Water per one pound.
• 1 pound of Sauteed Yellow Onions lack sufficient amounts of Copper
• 1 pound of Cooked Frozen Onions lack sufficient amounts of Magnesium, Manganese and Phosphorus
• Both Sauteed Yellow Onions as well as Boiled and Drained Frozen Onions lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sauteed Yellow Onions has 4.4 times more Energy, 216 times more Fat, 164.1 times more Saturated Fat, 660 times more Omega 3, 253.2 times more Omega 6 and 1.2 times more Fiber than Cooked Frozen Onions.
• Both Sauteed Yellow Onions and Cooked Frozen Onions offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Cooked Frozen Onions provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Sauteed Yellow Onions as well as Boiled and Drained Frozen Onions provide inadequate amounts of Protein in one pound.