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

Macros Ratio

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

Macro Nutrients

	Sauteed Yellow Onions	Frozen Chopped Onions	Recommended Dietary Allowance
Energy	8.4% 244kcal	2% 57.5kcal	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	0.11% 0.034g	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	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	NA	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	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	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Sauteed Yellow Onions	Frozen Chopped Onions	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.46% 0.073mg	1.87% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.83% 0.34mg	4.05% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.6% 0.41mg	11.4% 0.15mg	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	8.43% 33.7μg	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	7.28% 6.55mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35.7% 43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Yellow Onions	Frozen Chopped Onions	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	3.37% 33.7mg	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	8.2% 0.65mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	6.4% 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	9.36% 65.5mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	7.76% 264mg	7.24% 246mg	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	4.93% 183g	3700g per day for Men 19-50 years

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

• Sauteed Yellow Onions have 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B5 and 2.8 times more Vitamin B6 than Frozen Chopped Onions, Unprepared.
• While Frozen Chopped Onions, Unprepared contain 8.5 times more Vitamin B9 and 1.8 times more Vitamin C than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions as well as Frozen Chopped Onions, Unprepared have insufficient amounts of Vitamin B3 and Vitamin D in 7 oz.

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

• Sauteed Yellow Onions have 1.3 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus and 3 times more Zinc than Frozen Chopped Onions, Unprepared.
• Both Sauteed Yellow Onions and Frozen Chopped Onions, Unprepared have similar amounts of Calcium, Copper, Iron, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Sauteed Yellow Onions have 4.2 times more Energy, 108 times more Fat, 86.9 times more Saturated Fat, 330 times more Omega 3, 130 times more Omega 6 and 1.2 times more Protein than Frozen Chopped Onions, Unprepared.
• Both Sauteed Yellow Onions and Frozen Chopped Onions, Unprepared have similar amounts of Carbohydrate and Fiber per 7 oz.
• Both Sauteed Yellow Onions as well as Frozen Chopped Onions, Unprepared have insufficient amounts of Glucose and Sucrose in 7 oz.