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

Macros Ratio

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

Macro Nutrients

	Frozen Whole Onions	Spring Or Scallions Onions	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	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	0.28% 0.048g	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	13% 16.8g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	10.4% 7.56g	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	8.88% 3.37g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	3.15% 1.77g	6.5% 3.63g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole 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	4.3% 0.052mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.66% 0.048mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.17% 0.35mg	6.5% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.93% 0.2mg	2.98% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	10.4% 41.7μg	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	17.6% 16mg	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	0.26% 0.04mg	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	342% 411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Onions	Spring Or Scallions Onions	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	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	11.4% 0.91mg	36.7% 2.94mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	10.8% 0.25mg	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	6.52% 45.6mg	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	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	1.32% 20mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.8% 178g	3700g per day for Men 19-50 years

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

• Frozen Whole Onions, Unprepared have 1.3 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Spring Or Scallions Onions.
• While Raw Spring Or Scallions Onions contain more Vitamin A, 2.1 times more Vitamin B1, 3.3 times more Vitamin B2, 3 times more Vitamin B3, 3 times more Vitamin B9, 2.4 times more Vitamin C, 27.5 times more Vitamin E and 517.5 times more Vitamin K than Frozen Whole Onions, Unprepared.
• Both Frozen Whole Onions, Unprepared 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 Frozen Whole Onions vs Spring Or Scallions Onions:

• Raw Spring Or Scallions Onions contain 2 times more Calcium, 1.7 times more Copper, 3.2 times more Iron, 2 times more Magnesium, 1.3 times more Manganese, 1.6 times more Phosphorus, 1.9 times more Potassium, 1.5 times more Selenium, 1.6 times more Sodium and 3.3 times more Zinc than Frozen Whole Onions, Unprepared.
• Both Frozen Whole Onions, Unprepared and Raw Spring Or Scallions Onions have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Whole Onions, Unprepared have 1.6 times more Sugars than Raw Spring Or Scallions Onions.
• While Raw Spring Or Scallions Onions contain 1.5 times more Fiber and 2.1 times more Protein than Frozen Whole Onions, Unprepared.
• Both Frozen Whole Onions, Unprepared and Raw Spring Or Scallions Onions have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Frozen Whole Onions, Unprepared as well as Raw Spring Or Scallions Onions have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.