Comparing Nutrients in 7 ounces Frozen Whole Onions VS Sweet Onions

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Onions	9%	1%	90%
Sweet Onions	9%	2%	89%

Macro Nutrients

	Frozen Whole Onions	Sweet 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	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	NA	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	NA	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	NA	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	11.5% 15g	130g per day for Men 19-50 years
Sugars	10.4% 7.56g	13.7% 9.96g	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	5.53% 4g	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	% 4.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.43g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	3.15% 1.77g	2.83% 1.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Onions	Sweet Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.66% 0.048mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.17% 0.35mg	1.65% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.93% 0.2mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	20% 0.26mg	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	11.4% 45.6μg	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	17.6% 16mg	10.6% 9.53mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Onions	Sweet Onions	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	12.3% 0.11mg	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	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	10.8% 0.25mg	6.56% 0.15mg	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	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	6.95% 236mg	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	1.32% 20mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Whole Onions VS Sweet Onions per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Whole Onions vs Sweet Onions:

• 7 ounces of Frozen Whole Onions have 1.7 times more Vitamin C than Sweet Onions.
• While 7 oz of Raw Sweet Onions contain 1.6 times more Vitamin B1 and 1.4 times more Vitamin B6 than Frozen Whole Onions, Unprepared.
• Both Frozen Whole Onions and Sweet Onions provide similar amounts of Vitamin B9 per seven ounces.
• Both Frozen Whole Onions, Unprepared as well as Raw Sweet Onions have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Frozen Whole Onions vs Sweet Onions:

• 7 ounces of Frozen Whole Onions have 1.8 times more Calcium, 1.8 times more Iron and 1.6 times more Manganese than Sweet Onions.
• Both Frozen Whole Onions and Sweet Onions contain similar levels of Copper, Magnesium, Phosphorus, Potassium and Water per seven ounces.
• Both Frozen Whole Onions, Unprepared as well as Raw Sweet Onions lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Whole Onions have 1.9 times more Fiber than Sweet Onions.
• While 7 oz of Raw Sweet Onions contain 1.3 times more Sugars than Frozen Whole Onions, Unprepared.
• Both Frozen Whole Onions and Sweet Onions offer comparable quantities of Carbohydrate per seven ounces.
• Both Frozen Whole Onions, Unprepared as well as Raw Sweet Onions provide inadequate amounts of Energy and Protein in seven ounces.

Frequently Asked Questions about Frozen Whole Onions VS Sweet Onions

What are the health benefits of Frozen Whole Onions compared to Sweet Onions?

Both frozen whole onions and sweet onions offer health benefits. Frozen whole onions may retain more nutrients due to being frozen at peak freshness, while sweet onions are lower in pungent compounds that can cause eye irritation. Both types of onions are rich in antioxidants, vitamins, and minerals that can support overall health and well-being.

Can I lose weight easier by eating more Frozen Whole Onions or Sweet Onions?

Both Frozen Whole Onions and Sweet Onions can be part of a healthy weight loss diet as they are low in calories and high in fiber. However, the key to weight loss is creating a calorie deficit, which means consuming fewer calories than your body needs. It's important to focus on overall balanced nutrition, including a variety of fruits, vegetables, whole grains, and plant-based proteins, to support weight loss in a healthy way.

Should I eat more Frozen Whole Onions or more Sweet Onions to gain more muscles while training consistently?

Both frozen whole onions and sweet onions can be part of a healthy diet to support muscle gain while training consistently. However, sweet onions are higher in natural sugars and may provide a quick source of energy for your workouts. On the other hand, frozen whole onions are convenient and can be easily added to a variety of dishes to increase your overall nutrient intake. It's important to focus on a well-rounded diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins to support muscle growth and overall health.

What is the environmental impact of producing Frozen Whole Onions compared to Sweet Onions?

Frozen whole onions generally have a higher environmental impact compared to fresh sweet onions due to the energy-intensive process of freezing and packaging. Additionally, frozen products often require more resources for transportation and storage, further contributing to their environmental footprint. Choosing fresh, locally sourced sweet onions can help reduce the overall environmental impact of your food choices.