Comparing Nutrients in 7 ounces Boiled Onions VS Sauteed Yellow Onions

Macros Ratio

	Protein	Fat	Carbs
Boiled Onions	11%	4%	85%
Sauteed Yellow Onions	3%	73%	24%

Macro Nutrients

	Boiled Onions	Sauteed Yellow Onions	Recommended Dietary Allowance
Energy	3% 87.3kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	9.16% 2.93g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	82% 1.3g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	56% 9.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	12% 15.6g	130g per day for Men 19-50 years
Sugars	13% 9.4g	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	3.94% 2.86g	4.05% 2.94g	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	% 4.35g	% 4.17g	g per day for Men 19-50 years
Sucrose	% 2.2g	% 1.6g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Onions	Sauteed Yellow Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.05% 0.33mg	0.46% 0.073mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.22mg	6.83% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	31.6% 0.41mg	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	7.44% 29.8μg	0.99% 3.97μg	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	11.5% 10.3mg	3.97% 3.57mg	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	0.26% 0.04mg	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	35.7% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Onions	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	3.75% 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	5.95% 0.48mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	13.2% 0.3mg	8.8% 0.2mg	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	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	7.76% 264mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.3% 159g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Onions vs Sauteed Yellow Onions:

• Boiled and Drained Onions have 4.5 times more Vitamin B3, 7.5 times more Vitamin B9 and 2.9 times more Vitamin C than Sauteed Yellow Onions.
• While Sauteed Yellow Onions contain 1.8 times more Vitamin B2, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6, 34 times more Vitamin E and 43.2 times more Vitamin K than Boiled and Drained Onions.
• Both Boiled and Drained Onions and Sauteed Yellow Onions have similar amounts of Vitamin B1 per 7 oz.
• Both Boiled and Drained Onions as well as Sauteed Yellow Onions have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Onions vs Sauteed Yellow Onions:

• Boiled and Drained Onions have 3.9 times more Copper, 1.2 times more Magnesium, 1.5 times more Manganese and 1.2 times more Potassium than Sauteed Yellow Onions.
• Both Boiled and Drained Onions and Sauteed Yellow Onions have similar amounts of Calcium, Iron, Phosphorus, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Onions have 1.3 times more Carbohydrate and 1.4 times more Protein than Sauteed Yellow Onions.
• While Sauteed Yellow Onions contain 2.8 times more Energy, 56.8 times more Fat, 47.6 times more Saturated Fat, 165 times more Omega 3 and 68.7 times more Omega 6 than Boiled and Drained Onions.
• Both Boiled and Drained Onions and Sauteed Yellow Onions have similar amounts of Fructose and Fiber per 7 oz.
• Both Boiled and Drained Onions as well as Sauteed Yellow Onions have insufficient amounts of Glucose and Sucrose in 7 oz.