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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Onions	10%	3%	87%
Cooked Chopped Frozen Onions	10%	3%	87%

Macro Nutrients

	Frozen Chopped Onions	Cooked Chopped Frozen Onions	Recommended Dietary Allowance
Energy	1.4% 41kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	0.3% 0.051g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.44% 9.67g	7.2% 9.34g	130g per day for Men 19-50 years
Sugars	NA	5.67% 4.1g	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	6.7% 2.55g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	2% 1.1g	1.95% 1.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Onions	Cooked Chopped Frozen Onions	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	2.7% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	2.73% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.34% 0.21mg	1.23% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.9% 0.14mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.18% 0.11mg	7.52% 0.098mg	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	6.02% 24μg	4.6% 18.4μg	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	5.2% 4.68mg	4.1% 3.7mg	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	NA	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Onions	Cooked Chopped Frozen Onions	Recommended Dietary Allowance
Calcium	2.4% 24mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	3% 0.027mg	3% 0.027mg	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	5.85% 0.47mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	4.56% 0.1mg	4.38% 0.1mg	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	4.45% 31mg	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	5.17% 176mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.03% 0.57μg	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	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.52% 130g	3.53% 131g	3700g per day for Men 19-50 years

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

• Frozen Chopped Onions, Unprepared have 1.3 times more Vitamin B1, 1.3 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled Chopped Frozen Onions.
• Both Frozen Chopped Onions, Unprepared and Boiled Chopped Frozen Onions have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 5 oz.
• Both Frozen Chopped Onions, Unprepared as well as Boiled Chopped Frozen Onions have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in 5 oz.

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

Both Frozen Chopped Onions, Unprepared and Boiled Chopped Frozen Onions have similar amounts of minerals per 5 oz
• Both Frozen Chopped Onions, Unprepared and Boiled Chopped Frozen Onions have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Water per 5 oz.
• Both Frozen Chopped Onions, Unprepared as well as Boiled Chopped Frozen Onions have insufficient amounts of Selenium and Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

Both Frozen Chopped Onions, Unprepared and Boiled Chopped Frozen Onions have similar amounts of macro-nutrients per 5 oz
• Both Frozen Chopped Onions, Unprepared and Boiled Chopped Frozen Onions have similar amounts of Energy, Carbohydrate, Fiber and Protein per 5 oz.
• Both Frozen Chopped Onions, Unprepared as well as Boiled Chopped Frozen Onions have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.