Comparing Nutrients in 5 ounces Spring Or Scallions Onions VS Cooked Frozen Onions

Macros Ratio

	Protein	Fat	Carbs
Spring Or Scallions Onions	19%	4%	77%
Cooked Frozen Onions	9%	1%	90%

Macro Nutrients

	Spring Or Scallions Onions	Cooked Frozen Onions	Recommended Dietary Allowance
Energy	1.56% 45.4kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.073% 0.071g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.04% 0.013g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	0.16% 0.027g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8% 10.4g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	4.56% 3.3g	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	9.7% 3.7g	5.22% 2g	38g per day for Men 19-50 years
Protein	4.63% 2.6g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Spring Or Scallions Onions	Cooked Frozen Onions	Recommended Dietary Allowance
Vitamin A	7.87% 71μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	1.96% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.65% 0.74mg	1.17% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.13% 0.11mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.65% 0.086mg	7.63% 0.099mg	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	22.7% 91μg	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	29.6% 26.6mg	8.03% 7.23mg	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	5.2% 0.78mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	245% 293μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spring Or Scallions Onions	Cooked Frozen Onions	Recommended Dietary Allowance
Calcium	10.2% 102mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	3.78% 0.034mg	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	26.2% 2.1mg	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	9.86% 0.23mg	2.47% 0.057mg	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	7.5% 52.4mg	0.4% 2.83mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	3.44% 127g	3.53% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Spring Or Scallions Onions VS Cooked Frozen Onions per 5 oz

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

Lets compare vitamin content per 5 ounces of Spring Or Scallions Onions vs Cooked Frozen Onions:

• 5 ounces of Spring Or Scallions Onions have more Vitamin A, 3.4 times more Vitamin B1, 4.4 times more Vitamin B2, 4 times more Vitamin B3, 4.9 times more Vitamin B9, 3.7 times more Vitamin C, 55 times more Vitamin E and 690 times more Vitamin K than Cooked Frozen Onions.
• Both Spring Or Scallions Onions and Cooked Frozen Onions provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Cooked Frozen Onions have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Raw Spring Or Scallions Onions as well as Boiled and Drained Frozen Onions have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Spring Or Scallions Onions vs Cooked Frozen Onions:

• 5 ounces of Spring Or Scallions Onions have 2.7 times more Calcium, 3.5 times more Copper, 4.4 times more Iron, 2.5 times more Magnesium, 4 times more Manganese, 18.5 times more Phosphorus, 2.7 times more Potassium and 4.3 times more Zinc than Cooked Frozen Onions.
• Both Spring Or Scallions Onions and Cooked Frozen Onions contain similar levels of Water per five ounces.
• 5 ounces of Cooked Frozen Onions lack sufficient amounts of Magnesium, Manganese, Phosphorus and Zinc
• Both Raw Spring Or Scallions Onions as well as Boiled and Drained Frozen Onions lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Spring Or Scallions Onions have 1.9 times more Fiber and 2.6 times more Protein than Cooked Frozen Onions.
• Both Spring Or Scallions Onions and Cooked Frozen Onions offer comparable quantities of Carbohydrate and Sugars per five ounces.
• 5 ounces of Cooked Frozen Onions provide inadequate amounts of Protein
• Both Raw Spring Or Scallions Onions as well as Boiled and Drained Frozen Onions provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.