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

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Onions	9%	1%	90%
Cooked Chopped Frozen Onions	10%	3%	87%

Macro Nutrients

	Frozen Whole Onions	Cooked Chopped Frozen Onions	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.088% 0.085g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	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	9.2% 12g	7.2% 9.34g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	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	6.34% 2.4g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	2.25% 1.26g	1.95% 1.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Onions	Cooked Chopped Frozen Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.07% 0.037mg	2.7% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.6% 0.034mg	2.73% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.55% 0.25mg	1.23% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	7.44% 29.8μg	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	12.6% 11.3mg	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	0.19% 0.028mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Onions	Cooked Chopped Frozen Onions	Recommended Dietary Allowance
Calcium	5.1% 51mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	7.87% 0.071mg	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	8.15% 0.65mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	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	4.66% 32.6mg	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	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	0.94% 14mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.46% 128g	3.53% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Whole Onions VS Cooked Chopped Frozen Onions per 5 oz

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

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

• 5 ounces of Frozen Whole Onions have 1.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 3.1 times more Vitamin C than Cooked Chopped Frozen Onions.
• 5 ounces of Cooked Chopped Frozen Onions have insufficient amounts of Vitamin B1
• Both Frozen Whole Onions, Unprepared as well as Boiled Chopped Frozen Onions have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in five ounces.

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

• 5 ounces of Frozen Whole Onions have 2.3 times more Calcium, 2.6 times more Copper, 1.5 times more Iron, 1.7 times more Magnesium, 1.8 times more Manganese, 1.2 times more Phosphorus and 1.3 times more Potassium than Cooked Chopped Frozen Onions.
• Both Frozen Whole Onions and Cooked Chopped Frozen Onions contain similar levels of Water per five ounces.
• 5 ounces of Cooked Chopped Frozen Onions lack sufficient amounts of Calcium and Magnesium
• Both Frozen Whole Onions, Unprepared as well as Boiled Chopped Frozen Onions lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Whole Onions have 1.3 times more Carbohydrate and 1.3 times more Sugars than Cooked Chopped Frozen Onions.
• Both Frozen Whole Onions and Cooked Chopped Frozen Onions offer comparable quantities of Fiber per five ounces.
• Both Frozen Whole Onions, Unprepared as well as Boiled Chopped Frozen Onions provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.