Comparing Nutrients in 7 ounces Sauteed Yellow Onions VS Cooked Chopped Frozen Onions

Macros Ratio

	Protein	Fat	Carbs
Sauteed Yellow Onions	3%	73%	24%
Cooked Chopped Frozen Onions	10%	3%	87%

Macro Nutrients

	Sauteed Yellow Onions	Cooked Chopped Frozen Onions	Recommended Dietary Allowance
Energy	8.4% 244kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.4g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	9.16% 2.93g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	82% 1.3g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	56% 9.55g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	10% 13g	130g per day for Men 19-50 years
Sugars	NA	7.94% 5.75g	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	4.05% 2.94g	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	% 4.17g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	8.88% 3.37g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	2.73% 1.53g	56g per day for Men 19-50 years

Vitamins

	Sauteed Yellow Onions	Cooked Chopped Frozen Onions	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	3.8% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.46% 0.073mg	1.72% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.83% 0.34mg	3.93% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.6% 0.41mg	10.5% 0.14mg	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	0.99% 3.97μg	6.45% 25.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.97% 3.57mg	5.73% 5.16mg	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	9% 1.35mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35.7% 43μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Yellow Onions	Cooked Chopped Frozen Onions	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	4.2% 0.038mg	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	6.7% 0.54mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	6.13% 0.14mg	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	9.36% 65.5mg	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	7.76% 264mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.3% 159g	4.95% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Sauteed Yellow Onions VS Cooked Chopped Frozen Onions per 7 oz

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

Lets compare vitamin content per 7 ounces of Sauteed Yellow Onions vs Cooked Chopped Frozen Onions:

• 7 ounces of Sauteed Yellow Onions have 2.1 times more Vitamin B1, 1.6 times more Vitamin B2, 1.7 times more Vitamin B5, 3 times more Vitamin B6, 68 times more Vitamin E and 72 times more Vitamin K than Cooked Chopped Frozen Onions.
• While 7 oz of Boiled Chopped Frozen Onions contain 6.5 times more Vitamin B9 and 1.4 times more Vitamin C than Sauteed Yellow Onions.
• 7 ounces of Sauteed Yellow Onions have insufficient amounts of Vitamin B9
• 7 ounces of Cooked Chopped Frozen Onions have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin E and Vitamin K
• Both Sauteed Yellow Onions as well as Boiled Chopped Frozen Onions have insufficient amounts of Vitamin B3 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sauteed Yellow Onions vs Cooked Chopped Frozen Onions:

• 7 ounces of Sauteed Yellow Onions have 1.3 times more Calcium, 1.5 times more Magnesium, 1.4 times more Manganese, 1.7 times more Phosphorus and 1.2 times more Potassium than Cooked Chopped Frozen Onions.
• Both Sauteed Yellow Onions and Cooked Chopped Frozen Onions contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Sauteed Yellow Onions lack sufficient amounts of Copper
• 7 ounces of Cooked Chopped Frozen Onions lack sufficient amounts of Calcium and Magnesium
• Both Sauteed Yellow Onions as well as Boiled Chopped Frozen Onions lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sauteed Yellow Onions have 4.4 times more Energy, 108 times more Fat, 92.3 times more Saturated Fat, 330 times more Omega 3 and 133.6 times more Omega 6 than Cooked Chopped Frozen Onions.
• Both Sauteed Yellow Onions and Cooked Chopped Frozen Onions offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Cooked Chopped Frozen Onions provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Sauteed Yellow Onions as well as Boiled Chopped Frozen Onions provide inadequate amounts of Protein in seven ounces.