Comparing Nutrients in 5 ounces Onions VS Boiled Onions

Macros Ratio

	Protein	Fat	Carbs
Onions	10%	2%	88%
Boiled Onions	11%	4%	85%

Macro Nutrients

	Onions	Boiled Onions	Recommended Dietary Allowance
Energy	1.96% 56.7kcal	2.15% 62.4kcal	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	0.19% 0.06g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	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	10% 13.2g	11% 14.4g	130g per day for Men 19-50 years
Sugars	8.3% 6g	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	2.52% 1.83g	2.8% 2.04g	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	% 2.8g	% 3.1g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 1.56g	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	2.8% 1.56g	3.44% 1.93g	56g per day for Men 19-50 years

Vitamins

	Onions	Boiled Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	2.5% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.03% 0.16mg	1.46% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.17mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	6.73% 27μg	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	11.7% 10.5mg	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	0.19% 0.028mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions	Boiled Onions	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	10.6% 0.095mg	0.9mg per day for Men 19-50 years
Fluoride	0.039% 1.56μg	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	3.72% 0.3mg	4.25% 0.34mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	7.95% 0.18mg	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	5.87% 41mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.37% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Onions vs Boiled Onions:

• Raw Onions have 1.3 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Onions.
• While Boiled and Drained Onions contain 1.4 times more Vitamin B3 than Raw Onions.
• Both Raw Onions and Boiled and Drained Onions have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6 per 5 oz.
• Both Raw Onions as well as Boiled and Drained Onions have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Onions vs Boiled Onions:

• Boiled and Drained Onions contain 1.7 times more Copper than Raw Onions.
• Both Raw Onions and Boiled and Drained Onions have similar amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Onions have 1.2 times more Fiber than Boiled and Drained Onions.
• Both Raw Onions and Boiled and Drained Onions have similar amounts of Energy, Carbohydrate, Sugars, Fructose and Protein per 5 oz.
• Both Raw Onions as well as Boiled and Drained Onions have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.