Comparing Nutrients in 7 ounces Cooked Frozen Onions VS Young Green Onions

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Onions	9%	1%	90%
Young Green Onions	12%	14%	74%

Macro Nutrients

	Cooked Frozen Onions	Young Green Onions	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	0.95% 0.16g	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	8.76% 11.4g	130g per day for Men 19-50 years
Sugars	7.94% 5.75g	10.7% 7.76g	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	5.8% 4.2g	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	% 3.25g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	3.44% 1.92g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Onions	Young Green Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	44% 397μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.65% 0.032mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.75% 0.036mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.64% 0.26mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.15mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	13.4% 0.17mg	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	15% 59.5μg	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	29.5% 26.6mg	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	0.13% 0.02mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	258% 310μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Onions	Young Green Onions	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	5.3% 0.048mg	6.84% 0.062mg	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	12.7% 1mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	3.45% 0.079mg	13% 0.3mg	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	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.95% 183g	4.95% 183g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Frozen Onions vs Young Green Onions:

• Young Green Onions, tops only contain more Vitamin A, 1.9 times more Vitamin B1, 1.4 times more Vitamin B2, 2.5 times more Vitamin B3, 1.8 times more Vitamin B5, 1.3 times more Vitamin B6, 2.3 times more Vitamin B9, 2.6 times more Vitamin C, 21 times more Vitamin E and 521 times more Vitamin K than Boiled and Drained Frozen Onions.
• Both Boiled and Drained Frozen Onions as well as Young Green Onions, tops only have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Frozen Onions vs Young Green Onions:

• Young Green Onions, tops only contain 1.9 times more Calcium, 1.3 times more Copper, 1.5 times more Iron, 2 times more Magnesium, 3.8 times more Manganese, 12.5 times more Phosphorus, 1.6 times more Potassium, 1.9 times more Sodium and 2.2 times more Zinc than Boiled and Drained Frozen Onions.
• Both Boiled and Drained Frozen Onions and Young Green Onions, tops only have similar amounts of Water per 7 oz.
• Both Boiled and Drained Frozen Onions as well as Young Green Onions, tops only have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Young Green Onions, tops only contain 40 times more Omega 3, 1.3 times more Sugars, 1.3 times more Fiber and 1.4 times more Protein than Boiled and Drained Frozen Onions.
• Both Boiled and Drained Frozen Onions and Young Green Onions, tops only have similar amounts of Carbohydrate per 7 oz.
• Both Boiled and Drained Frozen Onions as well as Young Green Onions, tops only have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.