Comparing Nutrients in 7 ounces Spring Or Scallions Onions VS Sauteed Yellow Onions

Macros Ratio

	Protein	Fat	Carbs
Spring Or Scallions Onions	19%	4%	77%
Sauteed Yellow Onions	3%	73%	24%

Macro Nutrients

	Spring Or Scallions Onions	Sauteed Yellow Onions	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	9.16% 2.93g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	82% 1.3g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	56% 9.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	12% 15.6g	130g per day for Men 19-50 years
Sugars	6.38% 4.62g	NA	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	4.05% 2.94g	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	% 4.17g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	6.5% 3.63g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Spring Or Scallions Onions	Sauteed Yellow Onions	Recommended Dietary Allowance
Vitamin A	11% 99μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.5% 1.04mg	0.46% 0.073mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.98% 0.15mg	6.83% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.3% 0.12mg	31.6% 0.41mg	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	31.8% 127μg	0.99% 3.97μg	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	41.5% 37.3mg	3.97% 3.57mg	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	7.28% 1.1mg	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	342% 411μg	35.7% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spring Or Scallions Onions	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	14.3% 143mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	3.75% 0.034mg	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	36.7% 2.94mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	8.8% 0.2mg	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	10.5% 73.4mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	16% 548mg	7.76% 264mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	7.04% 0.77mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.3% 159g	3700g per day for Men 19-50 years

Nutrient Comparison: Spring Or Scallions Onions VS Sauteed Yellow Onions per 7 oz

Compare the macro and micronutrient content in 7 oz of Spring Or Scallions Onions versus 7 oz of Sauteed Yellow Onions to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Spring Or Scallions Onions vs Sauteed Yellow Onions:

• 7 ounces of Spring Or Scallions Onions have 2 times more Vitamin B2, 14.2 times more Vitamin B3, 32 times more Vitamin B9, 10.4 times more Vitamin C and 9.6 times more Vitamin K than Sauteed Yellow Onions.
• While 7 oz of Sauteed Yellow Onions contain 2.3 times more Vitamin B5 and 3.4 times more Vitamin B6 than Raw Spring Or Scallions Onions.
• Both Spring Or Scallions Onions and Sauteed Yellow Onions provide similar amounts of Vitamin B1 and Vitamin E per seven ounces.
• 7 ounces of Spring Or Scallions Onions have insufficient amounts of Vitamin B5
• 7 ounces of Sauteed Yellow Onions have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Raw Spring Or Scallions Onions as well as Sauteed Yellow Onions have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Spring Or Scallions Onions vs Sauteed Yellow Onions:

• 7 ounces of Spring Or Scallions Onions have 3.6 times more Calcium, 4.9 times more Copper, 5.5 times more Iron, 2.2 times more Magnesium, 1.6 times more Manganese, 2.1 times more Potassium and 1.9 times more Zinc than Sauteed Yellow Onions.
• Both Spring Or Scallions Onions and Sauteed Yellow Onions contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Sauteed Yellow Onions lack sufficient amounts of Copper and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Spring Or Scallions Onions have 1.5 times more Fiber and 1.9 times more Protein than Sauteed Yellow Onions.
• While 7 oz of Sauteed Yellow Onions contain 3.8 times more Energy, 56.8 times more Fat, 46.2 times more Saturated Fat, 165 times more Omega 3 and 68.7 times more Omega 6 than Raw Spring Or Scallions Onions.
• Both Spring Or Scallions Onions and Sauteed Yellow Onions offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Spring Or Scallions Onions provide inadequate amounts of Energy, Omega 3 and Omega 6
• 7 ounces of Sauteed Yellow Onions provide inadequate amounts of Protein