Comparing Nutrients in 5 ounces Sauteed Yellow Onions VS Frozen Chopped Onions

Macros Ratio

	Protein	Fat	Carbs
Sauteed Yellow Onions	3%	73%	24%
Frozen Chopped Onions	10%	3%	87%

Macro Nutrients

	Sauteed Yellow Onions	Frozen Chopped Onions	Recommended Dietary Allowance
Energy	6% 174kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	15.8% 15.3g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	6.54% 2.1g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	58.5% 0.94g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	40% 6.8g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.57% 11g	7.44% 9.67g	130g per day for Men 19-50 years
Sugars	NA	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	2.9% 2.1g	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	% 2.98g	NA	g per day for Men 19-50 years
Sucrose	% 1.15g	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	2.4% 1.35g	2% 1.1g	56g per day for Men 19-50 years

Vitamins

	Sauteed Yellow Onions	Frozen Chopped Onions	Recommended Dietary Allowance
Vitamin A	NA	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.8% 0.069mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.47% 0.058mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.33% 0.052mg	1.34% 0.21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.88% 0.24mg	2.9% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	8.18% 0.11mg	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	0.71% 2.83μg	6.02% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.83% 2.55mg	5.2% 4.68mg	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	6.43% 0.96mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.5% 30.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Yellow Onions	Frozen Chopped Onions	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	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	4.8% 0.38mg	5.85% 0.47mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	6.3% 0.14mg	4.56% 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	6.7% 46.8mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	5.54% 189mg	5.17% 176mg	3400mg per day for Men 19-50 years
Selenium	NA	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.07% 113g	3.52% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sauteed Yellow Onions vs Frozen Chopped Onions:

• Sauteed Yellow Onions have 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B5 and 2.8 times more Vitamin B6 than Frozen Chopped Onions, Unprepared.
• While Frozen Chopped Onions, Unprepared contain 8.5 times more Vitamin B9 and 1.8 times more Vitamin C than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions as well as Frozen Chopped Onions, Unprepared have insufficient amounts of Vitamin B3 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sauteed Yellow Onions vs Frozen Chopped Onions:

• Sauteed Yellow Onions have 1.3 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus and 3 times more Zinc than Frozen Chopped Onions, Unprepared.
• Both Sauteed Yellow Onions and Frozen Chopped Onions, Unprepared have similar amounts of Calcium, Copper, Iron, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Sauteed Yellow Onions have 4.2 times more Energy, 108 times more Fat, 86.9 times more Saturated Fat, 330 times more Omega 3, 130 times more Omega 6 and 1.2 times more Protein than Frozen Chopped Onions, Unprepared.
• Both Sauteed Yellow Onions and Frozen Chopped Onions, Unprepared have similar amounts of Carbohydrate and Fiber per 5 oz.
• Both Sauteed Yellow Onions as well as Frozen Chopped Onions, Unprepared have insufficient amounts of Glucose and Sucrose in 5 oz.