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

Macros Ratio

	Protein	Fat	Carbs
Sauteed Yellow Onions	3%	73%	24%
Cooked Frozen Onions	9%	1%	90%

Macro Nutrients

	Sauteed Yellow Onions	Cooked Frozen Onions	Recommended Dietary Allowance
Energy	6% 174kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	15.8% 15.3g	0.073% 0.071g	97g per day for Men 19-50 years
Saturated Fat	6.54% 2.1g	0.04% 0.013g	32g per day for Men 19-50 years
Omega 3	58.5% 0.94g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	40% 6.8g	0.16% 0.027g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.57% 11g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	NA	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	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	5.22% 2g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Sauteed Yellow 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	5.8% 0.069mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.47% 0.058mg	1.96% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.33% 0.052mg	1.17% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.88% 0.24mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	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	0.71% 2.83μg	4.6% 18.4μg	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	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	6.43% 0.96mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.5% 30.6μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Yellow Onions	Cooked Frozen Onions	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	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	4.8% 0.38mg	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	6.3% 0.14mg	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	6.7% 46.8mg	0.4% 2.83mg	700mg per day for Men 19-50 years
Potassium	5.54% 189mg	4.2% 143mg	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	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	3.07% 113g	3.53% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Sauteed Yellow Onions VS Cooked Frozen Onions per 5 oz

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

• 5 ounces of Sauteed Yellow Onions have 3.1 times more Vitamin B1, 2.3 times more Vitamin B2, 2.2 times more Vitamin B5, 3 times more Vitamin B6, 68 times more Vitamin E and 72 times more Vitamin K than Cooked Frozen Onions.
• While 5 oz of Boiled and Drained Frozen Onions contain 6.5 times more Vitamin B9 and 2.8 times more Vitamin C than Sauteed Yellow Onions.
• 5 ounces of Sauteed Yellow Onions have insufficient amounts of Vitamin B9
• 5 ounces of Cooked Frozen Onions have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin E and Vitamin K
• Both Sauteed Yellow Onions as well as Boiled and Drained Frozen Onions have insufficient amounts of Vitamin B3 and Vitamin D in five ounces.

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

• 5 ounces of Sauteed Yellow Onions have 2.6 times more Manganese, 16.5 times more Phosphorus and 1.3 times more Potassium than Cooked Frozen Onions.
• While 5 oz of Boiled and Drained Frozen Onions contain 1.4 times more Calcium, 1.4 times more Copper and 1.3 times more Iron than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Cooked Frozen Onions contain similar levels of Water per five ounces.
• 5 ounces of Sauteed Yellow Onions lack sufficient amounts of Copper
• 5 ounces of Cooked Frozen Onions lack sufficient amounts of Magnesium, Manganese and Phosphorus
• Both Sauteed Yellow Onions as well as Boiled and Drained Frozen Onions lack sufficient amounts of Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sauteed Yellow Onions have 4.4 times more Energy, 216 times more Fat, 164.1 times more Saturated Fat, 660 times more Omega 3, 253.2 times more Omega 6 and 1.2 times more Fiber than Cooked Frozen Onions.
• Both Sauteed Yellow Onions and Cooked Frozen Onions offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Cooked Frozen Onions provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Sauteed Yellow Onions as well as Boiled and Drained Frozen Onions provide inadequate amounts of Protein in five ounces.