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

Macros Ratio

	Protein	Fat	Carbs
Sauteed Yellow Onions	3%	73%	24%
Frozen Whole Onions	9%	1%	90%

Macro Nutrients

	Sauteed Yellow Onions	Frozen Whole Onions	Recommended Dietary Allowance
Energy	8.4% 244kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.4g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	9.16% 2.93g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	82% 1.3g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	56% 9.55g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	13% 16.8g	130g per day for Men 19-50 years
Sugars	NA	10.4% 7.56g	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	8.88% 3.37g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	3.15% 1.77g	56g per day for Men 19-50 years

Vitamins

	Sauteed Yellow Onions	Frozen Whole 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	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.46% 0.073mg	2.17% 0.35mg	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	14% 0.18mg	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	10.4% 41.7μg	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	17.6% 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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35.7% 43μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Yellow Onions	Frozen Whole Onions	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	11% 0.099mg	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	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	10.8% 0.25mg	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	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	7.76% 264mg	8.3% 282mg	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	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.3% 159g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Sauteed Yellow Onions VS Frozen Whole Onions per 7 oz

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

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

• 7 ounces of Sauteed Yellow Onions have 1.9 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin B5, 2.2 times more Vitamin B6, 34 times more Vitamin E and 54 times more Vitamin K than Frozen Whole Onions.
• While 7 oz of Frozen Whole Onions, Unprepared contain 10.5 times more Vitamin B9 and 4.4 times more Vitamin C than Sauteed Yellow Onions.
• 7 ounces of Sauteed Yellow Onions have insufficient amounts of Vitamin B9
• 7 ounces of Frozen Whole Onions have insufficient amounts of Vitamin B2, Vitamin B5, Vitamin E and Vitamin K
• Both Sauteed Yellow Onions as well as Frozen Whole Onions, Unprepared have insufficient amounts of Vitamin B3 and Vitamin D in seven ounces.

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

• 7 ounces of Sauteed Yellow Onions have 1.4 times more Phosphorus than Frozen Whole Onions.
• While 7 oz of Frozen Whole Onions, Unprepared contain 1.8 times more Calcium, 2.9 times more Copper and 1.7 times more Iron than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Frozen Whole Onions contain similar levels of Magnesium, Manganese, Potassium and Water per seven ounces.
• 7 ounces of Sauteed Yellow Onions lack sufficient amounts of Copper
• Both Sauteed Yellow Onions as well as Frozen Whole Onions, Unprepared lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sauteed Yellow Onions have 3.5 times more Energy, 180 times more Fat, 134.3 times more Saturated Fat, 660 times more Omega 3 and 200.4 times more Omega 6 than Frozen Whole Onions.
• Both Sauteed Yellow Onions and Frozen Whole Onions offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Frozen Whole Onions provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Sauteed Yellow Onions as well as Frozen Whole Onions, Unprepared provide inadequate amounts of Protein in seven ounces.