Comparing Nutrients in 7 ounces Frozen Chopped Onions VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Onions	10%	3%	87%
Potato Skin	17%	1%	82%

Macro Nutrients

	Frozen Chopped Onions	Potato Skin	Recommended Dietary Allowance
Energy	2% 57.5kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.5g	19% 24.7g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	13% 4.96g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Onions	Potato Skin	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.87% 0.3mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.05% 0.2mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	36.5% 0.47mg	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	8.43% 33.7μg	8.43% 33.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.28% 6.55mg	25% 22.6mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Onions	Potato Skin	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	4.2% 0.038mg	93% 0.84mg	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	8.2% 0.65mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	6.4% 0.15mg	52% 1.2mg	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	6.24% 43.7mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.93% 183g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Onions VS Potato Skin per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Chopped Onions vs Potato Skin:

• 7 ounces of Frozen Chopped Onions have 1.4 times more Vitamin B1 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.4 times more Vitamin B2, 6.8 times more Vitamin B3, 3 times more Vitamin B5, 3.2 times more Vitamin B6 and 3.5 times more Vitamin C than Frozen Chopped Onions, Unprepared.
• Both Frozen Chopped Onions and Potato Skin provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Frozen Chopped Onions have insufficient amounts of Vitamin B3
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Frozen Chopped Onions, Unprepared as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Onions vs Potato Skin:

• 7 oz of Raw Potato Skin contain 1.8 times more Calcium, 22.3 times more Copper, 9.8 times more Iron, 3.3 times more Magnesium, 8.1 times more Manganese, 1.7 times more Phosphorus, 3.3 times more Potassium and 5 times more Zinc than Frozen Chopped Onions, Unprepared.
• Both Frozen Chopped Onions and Potato Skin contain similar levels of Water per seven ounces.
• 7 ounces of Frozen Chopped Onions lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Frozen Chopped Onions, Unprepared as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Potato Skin contain 2 times more Energy, 1.8 times more Carbohydrate, 1.4 times more Fiber and 3.3 times more Protein than Frozen Chopped Onions, Unprepared.
• 7 ounces of Frozen Chopped Onions provide inadequate amounts of Energy and Protein
• Both Frozen Chopped Onions, Unprepared as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Chopped Onions VS Potato Skin

What are the health benefits of Frozen Chopped Onions compared to Potato Skin?

Frozen chopped onions are a good source of antioxidants, vitamins C and B6, and dietary fiber. They can help boost immunity, support digestion, and reduce inflammation. On the other hand, potato skin is rich in fiber, potassium, and vitamin C. It can aid in digestion, regulate blood pressure, and support heart health. Both can be nutritious additions to a balanced vegan diet.

Can I lose weight easier by eating more Frozen Chopped Onions or Potato Skin?

Both frozen chopped onions and potato skins can be part of a healthy diet, but neither alone will guarantee weight loss. To lose weight, focus on consuming a variety of whole plant foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods are high in fiber, vitamins, minerals, and antioxidants, which can support weight loss and overall health. Remember to also consider portion sizes and overall calorie intake to create a calorie deficit for weight loss.

Should I eat more Frozen Chopped Onions or more Potato Skin to gain more muscles while training consistently?

To gain more muscles while training consistently, focus on consuming a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains. Frozen chopped onions and potato skins are not significant sources of protein for muscle building. Instead, prioritize incorporating protein-rich plant foods into your meals and snacks to support muscle growth and recovery.

What is the environmental impact of producing Frozen Chopped Onions compared to Potato Skin?

Frozen chopped onions have a lower environmental impact compared to potato skin. Onion production typically requires less water, land, and energy compared to potato production. Additionally, onions have a lower carbon footprint and produce less greenhouse gas emissions. Choosing frozen chopped onions over potato skin can help reduce the overall environmental impact of food production.