Comparing Nutrients in 5 ounces Cooked Frozen Chopped Onions with Salt VS Boiled Onions with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Chopped Onions with Salt	11%	3%	86%
Boiled Onions with Salt	12%	4%	84%

Macro Nutrients

	Cooked Frozen Chopped Onions with Salt	Boiled Onions with Salt	Recommended Dietary Allowance
Energy	1.27% 37kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	0.58% 0.099g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.54% 8.5g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	5.67% 4.1g	9.25% 6.7g	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	6.34% 2.4g	5.22% 2g	38g per day for Men 19-50 years
Protein	1.95% 1.1g	3.44% 1.93g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Chopped Onions with Salt	Boiled Onions with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.7% 0.033mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.73% 0.035mg	2.5% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.23% 0.2mg	1.46% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.52% 0.098mg	14% 0.18mg	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	4.6% 18.4μg	5.3% 21.3μg	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	4.1% 3.7mg	8.2% 7.37mg	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	0.094% 0.014mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Chopped Onions with Salt	Boiled Onions with Salt	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	3% 0.027mg	10.6% 0.095mg	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	5.3% 0.43mg	4.25% 0.34mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	4.38% 0.1mg	9.43% 0.22mg	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	3.85% 27mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	23.4% 352mg	22.6% 339mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	3.53% 131g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Chopped Onions with Salt VS Boiled Onions with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Chopped Onions with Salt versus 5 oz of Boiled Onions with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Chopped Onions with Salt vs Boiled Onions with Salt:

• 5 oz of Boiled and Drained Onions with Salt contain 1.8 times more Vitamin B1, 1.9 times more Vitamin B6 and 2 times more Vitamin C than Boiled Chopped Frozen Onions, drained with Salt.
• Both Cooked Frozen Chopped Onions with Salt and Boiled Onions with Salt provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Cooked Frozen Chopped Onions with Salt have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Boiled Chopped Frozen Onions, drained with Salt as well as Boiled and Drained Onions with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Chopped Onions with Salt vs Boiled Onions with Salt:

• 5 ounces of Cooked Frozen Chopped Onions with Salt have 1.3 times more Iron than Boiled Onions with Salt.
• While 5 oz of Boiled and Drained Onions with Salt contain 1.4 times more Calcium, 3.5 times more Copper, 1.8 times more Magnesium, 2.2 times more Manganese, 1.8 times more Phosphorus and 1.5 times more Potassium than Boiled Chopped Frozen Onions, drained with Salt.
• Both Cooked Frozen Chopped Onions with Salt and Boiled Onions with Salt contain similar levels of Sodium and Water per five ounces.
• 5 ounces of Cooked Frozen Chopped Onions with Salt lack sufficient amounts of Calcium and Magnesium
• Both Boiled Chopped Frozen Onions, drained with Salt as well as Boiled and Drained Onions with Salt lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Chopped Onions with Salt have 1.2 times more Fiber than Boiled Onions with Salt.
• While 5 oz of Boiled and Drained Onions with Salt contain 1.6 times more Carbohydrate, 1.6 times more Sugars and 1.8 times more Protein than Boiled Chopped Frozen Onions, drained with Salt.
• 5 ounces of Cooked Frozen Chopped Onions with Salt provide inadequate amounts of Protein
• Both Boiled Chopped Frozen Onions, drained with Salt as well as Boiled and Drained Onions with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.