Comparing Nutrients in 7 ounces Onions VS Boiled Onions

Macros Ratio

	Protein	Fat	Carbs
Onions	10%	2%	88%
Boiled Onions	11%	4%	85%

Macro Nutrients

	Onions	Boiled Onions	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	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	14.3% 18.5g	15.5% 20g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	13% 9.4g	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	3.53% 2.56g	3.94% 2.86g	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	% 3.9g	% 4.35g	g per day for Men 19-50 years
Sucrose	% 1.96g	% 2.2g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Onions	Boiled Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.44% 0.23mg	2.05% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	19.7% 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	9.43% 37.7μg	7.44% 29.8μg	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	16.3% 14.7mg	11.5% 10.3mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions	Boiled Onions	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	14.8% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	5.2% 0.42mg	5.95% 0.48mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	13.2% 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	8.22% 57.5mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	8.52% 290mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	4.78% 177g	4.7% 174g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Onions vs Boiled Onions:

• Raw Onions have 1.3 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Onions.
• While Boiled and Drained Onions contain 1.4 times more Vitamin B3 than Raw Onions.
• Both Raw Onions and Boiled and Drained Onions have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6 per 7 oz.
• Both Raw Onions as well as Boiled and Drained Onions have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Onions vs Boiled Onions:

• Boiled and Drained Onions contain 1.7 times more Copper than Raw Onions.
• Both Raw Onions and Boiled and Drained Onions have similar amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

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