Comparing Nutrients in 5 ounces Young Green Onions VS Sauteed Yellow Onions

Macros Ratio

	Protein	Fat	Carbs
Young Green Onions	12%	14%	74%
Sauteed Yellow Onions	3%	73%	24%

Macro Nutrients

	Young Green Onions	Sauteed Yellow Onions	Recommended Dietary Allowance
Energy	1.3% 38.3kcal	6% 174kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	6.54% 2.1g	32g per day for Men 19-50 years
Omega 3	3.54% 0.057g	58.5% 0.94g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.11g	40% 6.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	6.26% 8.14g	8.57% 11g	130g per day for Men 19-50 years
Sugars	7.64% 5.54g	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	4.14% 3g	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	% 2.32g	% 2.98g	g per day for Men 19-50 years
Sucrose	% 0.23g	% 1.15g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	2.46% 1.37g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Young Green Onions	Sauteed Yellow Onions	Recommended Dietary Allowance
Vitamin A	31.5% 283μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	5.8% 0.069mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	4.47% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.92% 0.47mg	0.33% 0.052mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	4.88% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	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	10.6% 42.5μg	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	21% 19mg	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	2% 0.3mg	6.43% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	185% 222μg	25.5% 30.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Green Onions	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	7.37% 73.7mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	4.9% 0.044mg	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	9.04% 0.72mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	9.24% 0.21mg	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	5.06% 35.4mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	6.63% 225mg	5.54% 189mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	NA	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	3.54% 131g	3.07% 113g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Green Onions VS Sauteed Yellow Onions per 5 oz

Compare the macro and micronutrient content in 5 oz of Young Green 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 Young Green Onions vs Sauteed Yellow Onions:

• 5 ounces of Young Green Onions have 8.9 times more Vitamin B3, 15 times more Vitamin B9, 7.4 times more Vitamin C and 7.2 times more Vitamin K than Sauteed Yellow Onions.
• While 5 oz of Sauteed Yellow Onions contain 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 2.4 times more Vitamin B6 and 3.2 times more Vitamin E than Young Green Onions, tops only.
• Both Young Green Onions and Sauteed Yellow Onions provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Young Green Onions have insufficient amounts of Vitamin E
• 5 ounces of Sauteed Yellow Onions have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Young Green Onions, tops only as well as Sauteed Yellow Onions have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Young Green Onions vs Sauteed Yellow Onions:

• 5 ounces of Young Green Onions have 2.6 times more Calcium, 1.8 times more Copper, 1.9 times more Iron, 1.8 times more Magnesium and 1.5 times more Manganese than Sauteed Yellow Onions.
• While 5 oz of Sauteed Yellow Onions contain 1.3 times more Phosphorus than Young Green Onions, tops only.
• Both Young Green Onions and Sauteed Yellow Onions contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Sauteed Yellow Onions lack sufficient amounts of Copper
• Both Young Green Onions, tops only as well as Sauteed Yellow Onions lack sufficient amounts of Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Young Green Onions have 1.4 times more Fructose than Sauteed Yellow Onions.
• While 5 oz of Sauteed Yellow Onions contain 4.6 times more Energy, 23 times more Fat, 9 times more Saturated Fat, 16.5 times more Omega 3, 59.4 times more Omega 6 and 1.4 times more Carbohydrate than Young Green Onions, tops only.
• Both Young Green Onions and Sauteed Yellow Onions offer comparable quantities of Fiber per five ounces.
• 5 ounces of Young Green Onions provide inadequate amounts of Energy and Omega 6
• Both Young Green Onions, tops only as well as Sauteed Yellow Onions provide inadequate amounts of Protein in five ounces.