Comparing Nutrients in 5 ounces Cooked Chopped Frozen Onions VS Sauteed Yellow Onions

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Onions	Sauteed Yellow Onions	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	6% 174kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	6.54% 2.1g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	58.5% 0.94g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	40% 6.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	7.2% 9.34g	8.57% 11g	130g per day for Men 19-50 years
Sugars	5.67% 4.1g	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	NA	2.9% 2.1g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	% 1.15g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	1.95% 1.1g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Onions	Sauteed Yellow Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.7% 0.033mg	5.8% 0.069mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.73% 0.035mg	4.47% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.23% 0.2mg	0.33% 0.052mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	4.88% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.52% 0.098mg	22.6% 0.29mg	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	0.71% 2.83μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.1% 3.7mg	2.83% 2.55mg	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	6.43% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	25.5% 30.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Onions	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	3% 0.027mg	2.68% 0.024mg	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	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	4.38% 0.1mg	6.3% 0.14mg	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	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	5.54% 189mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	NA	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	1.13% 17mg	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	3.07% 113g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Onions VS Sauteed Yellow Onions per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Onions vs Sauteed Yellow Onions:

• 5 ounces of Cooked Chopped Frozen Onions have 6.5 times more Vitamin B9 and 1.4 times more Vitamin C than Sauteed Yellow Onions.
• While 5 oz of Sauteed Yellow Onions contain 2.1 times more Vitamin B1, 1.6 times more Vitamin B2, 1.7 times more Vitamin B5, 3 times more Vitamin B6, 68 times more Vitamin E and 72 times more Vitamin K than Boiled Chopped Frozen Onions.
• 5 ounces of Cooked Chopped Frozen Onions have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin E and Vitamin K
• 5 ounces of Sauteed Yellow Onions have insufficient amounts of Vitamin B9
• Both Boiled Chopped Frozen Onions as well as Sauteed Yellow Onions have insufficient amounts of Vitamin B3 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Onions vs Sauteed Yellow Onions:

• 5 oz of Sauteed Yellow Onions contain 1.5 times more Magnesium, 1.4 times more Manganese and 1.7 times more Phosphorus than Boiled Chopped Frozen Onions.
• Both Cooked Chopped Frozen Onions and Sauteed Yellow Onions contain similar levels of Iron, Potassium and Water per five ounces.
• 5 ounces of Cooked Chopped Frozen Onions lack sufficient amounts of Calcium and Magnesium
• 5 ounces of Sauteed Yellow Onions lack sufficient amounts of Copper
• Both Boiled Chopped Frozen Onions as well as Sauteed Yellow Onions lack sufficient amounts of Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Sauteed Yellow Onions contain 4.4 times more Energy, 108 times more Fat, 92.3 times more Saturated Fat, 330 times more Omega 3 and 133.6 times more Omega 6 than Boiled Chopped Frozen Onions.
• Both Cooked Chopped Frozen Onions and Sauteed Yellow Onions offer comparable quantities of Carbohydrate and Fiber per five ounces.
• 5 ounces of Cooked Chopped Frozen Onions provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Boiled Chopped Frozen Onions as well as Sauteed Yellow Onions provide inadequate amounts of Protein in five ounces.