Comparing Nutrients in 5 ounces Spring Or Scallions Onions VS Sauteed Yellow Onions

Macros Ratio

	Protein	Fat	Carbs
Spring Or Scallions Onions	19%	4%	77%
Sauteed Yellow Onions	3%	73%	24%

Macro Nutrients

	Spring Or Scallions Onions	Sauteed Yellow Onions	Recommended Dietary Allowance
Energy	1.56% 45.4kcal	6% 174kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	6.54% 2.1g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	58.5% 0.94g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	40% 6.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8% 10.4g	8.57% 11g	130g per day for Men 19-50 years
Sugars	4.56% 3.3g	NA	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	2.9% 2.1g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	% 1.15g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	4.63% 2.6g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Spring Or Scallions Onions	Sauteed Yellow Onions	Recommended Dietary Allowance
Vitamin A	7.87% 71μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	5.8% 0.069mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	4.47% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.65% 0.74mg	0.33% 0.052mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.13% 0.11mg	4.88% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.65% 0.086mg	22.6% 0.29mg	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	0.71% 2.83μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	29.6% 26.6mg	2.83% 2.55mg	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	6.43% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	245% 293μg	25.5% 30.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spring Or Scallions Onions	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	10.2% 102mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	2.68% 0.024mg	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	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	9.86% 0.23mg	6.3% 0.14mg	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	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	5.54% 189mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	3.44% 127g	3.07% 113g	3700g per day for Men 19-50 years

Nutrient Comparison: Spring Or Scallions Onions VS Sauteed Yellow Onions per 5 oz

Compare the macro and micronutrient content in 5 oz of Spring Or Scallions Onions versus 5 oz of Sauteed Yellow 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 Sauteed Yellow Onions:

• 5 ounces of Spring Or Scallions Onions have 2 times more Vitamin B2, 14.2 times more Vitamin B3, 32 times more Vitamin B9, 10.4 times more Vitamin C and 9.6 times more Vitamin K than Sauteed Yellow Onions.
• While 5 oz of Sauteed Yellow Onions contain 2.3 times more Vitamin B5 and 3.4 times more Vitamin B6 than Raw Spring Or Scallions Onions.
• Both Spring Or Scallions Onions and Sauteed Yellow Onions provide similar amounts of Vitamin B1 and Vitamin E per five ounces.
• 5 ounces of Spring Or Scallions Onions have insufficient amounts of Vitamin B5
• 5 ounces of Sauteed Yellow Onions have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Raw Spring Or Scallions Onions as well as Sauteed Yellow Onions have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Spring Or Scallions Onions vs Sauteed Yellow Onions:

• 5 ounces of Spring Or Scallions Onions have 3.6 times more Calcium, 4.9 times more Copper, 5.5 times more Iron, 2.2 times more Magnesium, 1.6 times more Manganese, 2.1 times more Potassium and 1.9 times more Zinc than Sauteed Yellow Onions.
• Both Spring Or Scallions Onions and Sauteed Yellow Onions contain similar levels of Phosphorus and Water per five ounces.
• 5 ounces of Sauteed Yellow Onions lack sufficient amounts of Copper and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Spring Or Scallions Onions have 1.5 times more Fiber and 1.9 times more Protein than Sauteed Yellow Onions.
• While 5 oz of Sauteed Yellow Onions contain 3.8 times more Energy, 56.8 times more Fat, 46.2 times more Saturated Fat, 165 times more Omega 3 and 68.7 times more Omega 6 than Raw Spring Or Scallions Onions.
• Both Spring Or Scallions Onions and Sauteed Yellow Onions offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Spring Or Scallions Onions provide inadequate amounts of Energy, Omega 3 and Omega 6
• 5 ounces of Sauteed Yellow Onions provide inadequate amounts of Protein