Comparing Nutrients in 5 ounces Cooked Chopped Frozen Onions VS Young Green Onions

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Onions	10%	3%	87%
Young Green Onions	12%	14%	74%

Macro Nutrients

	Cooked Chopped Frozen Onions	Young Green Onions	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	1.3% 38.3kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	3.54% 0.057g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.2% 9.34g	6.26% 8.14g	130g per day for Men 19-50 years
Sugars	5.67% 4.1g	7.64% 5.54g	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	4.14% 3g	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	% 2.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	1.95% 1.1g	2.46% 1.37g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Onions	Young Green Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	31.5% 283μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.7% 0.033mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.73% 0.035mg	2.83% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.23% 0.2mg	2.92% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.52% 0.098mg	9.6% 0.12mg	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	10.6% 42.5μg	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	21% 19mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	185% 222μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Onions	Young Green Onions	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	3% 0.027mg	4.9% 0.044mg	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	9.04% 0.72mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	4.38% 0.1mg	9.24% 0.21mg	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	5.06% 35.4mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	6.63% 225mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.53% 131g	3.54% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Onions VS Young Green Onions per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Onions versus 5 oz of Young Green 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 Young Green Onions:

• 5 oz of Young Green Onions, tops only contain more Vitamin A, 1.3 times more Vitamin B1, 2.4 times more Vitamin B3, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6, 2.3 times more Vitamin B9, 5.2 times more Vitamin C and 521 times more Vitamin K than Boiled Chopped Frozen Onions.
• 5 ounces of Cooked Chopped Frozen Onions have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin K
• Both Boiled Chopped Frozen Onions as well as Young Green Onions, tops only have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Onions vs Young Green Onions:

• 5 oz of Young Green Onions, tops only contain 3.3 times more Calcium, 1.6 times more Copper, 1.7 times more Iron, 2.7 times more Magnesium, 2.1 times more Manganese, 1.3 times more Phosphorus and 1.5 times more Potassium than Boiled Chopped Frozen Onions.
• Both Cooked Chopped Frozen Onions and Young Green Onions contain similar levels of Water per five ounces.
• 5 ounces of Cooked Chopped Frozen Onions lack sufficient amounts of Calcium and Magnesium
• Both Boiled Chopped Frozen Onions as well as Young Green Onions, tops only lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Young Green Onions, tops only contain 20 times more Omega 3 and 1.3 times more Sugars than Boiled Chopped Frozen Onions.
• Both Cooked Chopped Frozen Onions and Young Green Onions offer comparable quantities of Carbohydrate and Fiber per five ounces.
• 5 ounces of Cooked Chopped Frozen Onions provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Onions as well as Young Green Onions, tops only provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.