Comparing Nutrients in 7 ounces Cooked Chopped Frozen Onions VS Sauteed Yellow Onions

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Onions	Sauteed Yellow Onions	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	9.16% 2.93g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	82% 1.3g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	56% 9.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	12% 15.6g	130g per day for Men 19-50 years
Sugars	7.94% 5.75g	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	NA	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	NA	% 4.17g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	2.73% 1.53g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen 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	3.8% 0.046mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.72% 0.28mg	0.46% 0.073mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.93% 0.2mg	6.83% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	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	6.45% 25.8μg	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	5.73% 5.16mg	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	0.13% 0.02mg	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	35.7% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Onions	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	4.2% 0.038mg	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	7.44% 0.6mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	6.13% 0.14mg	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	5.4% 37.7mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	7.76% 264mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	4.95% 183g	4.3% 159g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Onions VS Sauteed Yellow Onions per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Onions versus 7 oz of Sauteed Yellow Onions to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Onions vs Sauteed Yellow Onions:

• 7 ounces of Cooked Chopped Frozen Onions have 6.5 times more Vitamin B9 and 1.4 times more Vitamin C than Sauteed Yellow Onions.
• While 7 oz of Sauteed Yellow Onions contain 2.1 times more Vitamin B1, 1.6 times more Vitamin B2, 1.7 times more Vitamin B5, 3 times more Vitamin B6, 68 times more Vitamin E and 72 times more Vitamin K than Boiled Chopped Frozen Onions.
• 7 ounces of Cooked Chopped Frozen Onions have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin E and Vitamin K
• 7 ounces of Sauteed Yellow Onions have insufficient amounts of Vitamin B9
• Both Boiled Chopped Frozen Onions as well as Sauteed Yellow Onions have insufficient amounts of Vitamin B3 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Onions vs Sauteed Yellow Onions:

• 7 oz of Sauteed Yellow Onions contain 1.5 times more Magnesium, 1.4 times more Manganese and 1.7 times more Phosphorus than Boiled Chopped Frozen Onions.
• Both Cooked Chopped Frozen Onions and Sauteed Yellow Onions contain similar levels of Iron, Potassium and Water per seven ounces.
• 7 ounces of Cooked Chopped Frozen Onions lack sufficient amounts of Calcium and Magnesium
• 7 ounces of Sauteed Yellow Onions lack sufficient amounts of Copper
• Both Boiled Chopped Frozen Onions as well as Sauteed Yellow Onions lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Sauteed Yellow Onions contain 4.4 times more Energy, 108 times more Fat, 92.3 times more Saturated Fat, 330 times more Omega 3 and 133.6 times more Omega 6 than Boiled Chopped Frozen Onions.
• Both Cooked Chopped Frozen Onions and Sauteed Yellow Onions offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Cooked Chopped Frozen Onions provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Boiled Chopped Frozen Onions as well as Sauteed Yellow Onions provide inadequate amounts of Protein in seven ounces.