Comparing Nutrients in 7 ounces Cooked Frozen Onions VS Spring Or Scallions Onions

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Onions	9%	1%	90%
Spring Or Scallions Onions	19%	4%	77%

Macro Nutrients

	Cooked Frozen Onions	Spring Or Scallions Onions	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.2% 13.3g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	7.94% 5.75g	6.38% 4.62g	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	7.3% 2.78g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	6.5% 3.63g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Onions	Spring Or Scallions Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.65% 0.032mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.75% 0.036mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.64% 0.26mg	6.5% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.15mg	2.98% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	9.3% 0.12mg	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	31.8% 127μg	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	11.2% 10mg	41.5% 37.3mg	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	0.13% 0.02mg	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	342% 411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Onions	Spring Or Scallions Onions	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	5.3% 0.048mg	18.3% 0.16mg	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	8.43% 0.67mg	36.7% 2.94mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	3.45% 0.079mg	14% 0.32mg	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	0.57% 3.97mg	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	16% 548mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	4.95% 183g	4.8% 178g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Frozen Onions vs Spring Or Scallions Onions:

• Raw Spring Or Scallions Onions contain more Vitamin A, 3.4 times more Vitamin B1, 4.4 times more Vitamin B2, 4 times more Vitamin B3, 4.9 times more Vitamin B9, 3.7 times more Vitamin C, 55 times more Vitamin E and 690 times more Vitamin K than Boiled and Drained Frozen Onions.
• Both Boiled and Drained Frozen Onions and Raw Spring Or Scallions Onions have similar amounts of Vitamin B5 and Vitamin B6 per 7 oz.
• Both Boiled and Drained Frozen Onions as well as Raw Spring Or Scallions Onions have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Frozen Onions vs Spring Or Scallions Onions:

• Raw Spring Or Scallions Onions contain 2.7 times more Calcium, 3.5 times more Copper, 4.4 times more Iron, 2.5 times more Magnesium, 4 times more Manganese, 18.5 times more Phosphorus, 2.7 times more Potassium, 1.5 times more Selenium, 2 times more Sodium and 4.3 times more Zinc than Boiled and Drained Frozen Onions.
• Both Boiled and Drained Frozen Onions and Raw Spring Or Scallions Onions have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Frozen Onions have 1.2 times more Sugars than Raw Spring Or Scallions Onions.
• While Raw Spring Or Scallions Onions contain 1.9 times more Fiber and 2.6 times more Protein than Boiled and Drained Frozen Onions.
• Both Boiled and Drained Frozen Onions and Raw Spring Or Scallions Onions have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Boiled and Drained Frozen Onions as well as Raw Spring Or Scallions Onions have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.