Comparing Nutrients in 5 ounces Welsh Onions VS Cooked Frozen Onions

Macros Ratio

	Protein	Fat	Carbs
Welsh Onions	20%	10%	70%
Cooked Frozen Onions	9%	1%	90%

Macro Nutrients

	Welsh Onions	Cooked Frozen Onions	Recommended Dietary Allowance
Energy	1.66% 48kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	0.073% 0.071g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.04% 0.013g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	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	7.1% 9.2g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	4.26% 3.1g	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	8.95% 3.4g	5.22% 2g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Welsh Onions	Cooked Frozen Onions	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	1.96% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	1.17% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.85% 0.1mg	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	5.67% 22.7μg	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	42.5% 38.3mg	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	4.8% 0.72mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	228% 274μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Welsh Onions	Cooked Frozen Onions	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	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	21.6% 1.73mg	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	8.44% 0.19mg	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	9.92% 69.5mg	0.4% 2.83mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	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	1.6% 24mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	6.7% 0.74mg	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	3.47% 128g	3.53% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Welsh Onions VS Cooked Frozen Onions per 5 oz

Compare the macro and micronutrient content in 5 oz of Welsh 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 Welsh Onions vs Cooked Frozen Onions:

• 5 ounces of Welsh Onions have 3.1 times more Vitamin B1, 5 times more Vitamin B2, 3 times more Vitamin B3, 2.2 times more Vitamin B5, 1.2 times more Vitamin B9, 5.3 times more Vitamin C, 51 times more Vitamin E and 644.7 times more Vitamin K than Cooked Frozen Onions.
• Both Welsh 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 B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K
• Both Raw Welsh Onions as well as Boiled and Drained Frozen Onions have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Welsh Onions have 2.9 times more Copper, 3.6 times more Iron, 2.9 times more Magnesium, 3.4 times more Manganese, 24.5 times more Phosphorus, 2.1 times more Potassium and 5.8 times more Zinc than Cooked Frozen Onions.
• While 5 oz of Boiled and Drained Frozen Onions contain 1.5 times more Calcium than Raw Welsh Onions.
• Both Welsh Onions and Cooked Frozen Onions contain similar levels of Water per five ounces.
• 5 ounces of Welsh Onions lack sufficient amounts of Calcium
• 5 ounces of Cooked Frozen Onions lack sufficient amounts of Magnesium, Manganese, Phosphorus and Zinc
• Both Raw Welsh 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 Welsh Onions have 1.7 times more Fiber and 2.7 times more Protein than Cooked Frozen Onions.
• While 5 oz of Boiled and Drained Frozen Onions contain 1.3 times more Sugars than Raw Welsh Onions.
• Both Welsh Onions and Cooked Frozen Onions offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Cooked Frozen Onions provide inadequate amounts of Protein
• Both Raw Welsh Onions as well as Boiled and Drained Frozen Onions provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.