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

Macros Ratio

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

Macro Nutrients

	Sauteed Yellow Onions	Frozen Whole Onions	Recommended Dietary Allowance
Energy	6% 174kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	15.8% 15.3g	0.088% 0.085g	97g per day for Men 19-50 years
Saturated Fat	6.54% 2.1g	0.049% 0.016g	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	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.57% 11g	9.2% 12g	130g per day for Men 19-50 years
Sugars	NA	7.45% 5.4g	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	6.34% 2.4g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	2.25% 1.26g	56g per day for Men 19-50 years

Vitamins

	Sauteed Yellow Onions	Frozen Whole 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	3.07% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.47% 0.058mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.33% 0.052mg	1.55% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.88% 0.24mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	10% 0.13mg	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	7.44% 29.8μg	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	12.6% 11.3mg	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	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.5% 30.6μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Yellow Onions	Frozen Whole Onions	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	7.87% 0.071mg	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	8.15% 0.65mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	6.3% 0.14mg	7.7% 0.18mg	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	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	5.54% 189mg	5.92% 201mg	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	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	3.07% 113g	3.46% 128g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Sauteed Yellow Onions versus 5 oz of Frozen Whole Onions to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Sauteed Yellow Onions have 1.9 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin B5, 2.2 times more Vitamin B6, 34 times more Vitamin E and 54 times more Vitamin K than Frozen Whole Onions.
• While 5 oz of Frozen Whole Onions, Unprepared contain 10.5 times more Vitamin B9 and 4.4 times more Vitamin C than Sauteed Yellow Onions.
• 5 ounces of Sauteed Yellow Onions have insufficient amounts of Vitamin B9
• 5 ounces of Frozen Whole Onions have insufficient amounts of Vitamin B2, Vitamin B5, Vitamin E and Vitamin K
• Both Sauteed Yellow Onions as well as Frozen Whole Onions, Unprepared have insufficient amounts of Vitamin B3 and Vitamin D in five ounces.

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

• 5 ounces of Sauteed Yellow Onions have 1.4 times more Phosphorus than Frozen Whole Onions.
• While 5 oz of Frozen Whole Onions, Unprepared contain 1.8 times more Calcium, 2.9 times more Copper and 1.7 times more Iron than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Frozen Whole Onions contain similar levels of Magnesium, Manganese, Potassium and Water per five ounces.
• 5 ounces of Sauteed Yellow Onions lack sufficient amounts of Copper
• Both Sauteed Yellow Onions as well as Frozen Whole Onions, Unprepared lack sufficient amounts of Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sauteed Yellow Onions have 3.5 times more Energy, 180 times more Fat, 134.3 times more Saturated Fat, 660 times more Omega 3 and 200.4 times more Omega 6 than Frozen Whole Onions.
• Both Sauteed Yellow Onions and Frozen Whole Onions offer comparable quantities of Carbohydrate and Fiber per five ounces.
• 5 ounces of Frozen Whole Onions provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Sauteed Yellow Onions as well as Frozen Whole Onions, Unprepared provide inadequate amounts of Protein in five ounces.