Comparing Nutrients in 7 ounces Young Green Onions VS Frozen Whole Onions

Macros Ratio

	Protein	Fat	Carbs
Young Green Onions	12%	14%	74%
Frozen Whole Onions	9%	1%	90%

Macro Nutrients

	Young Green Onions	Frozen Whole Onions	Recommended Dietary Allowance
Energy	1.85% 53.6kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.95% 0.16g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.76% 11.4g	13% 16.8g	130g per day for Men 19-50 years
Sugars	10.7% 7.76g	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	5.8% 4.2g	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	% 3.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	3.44% 1.92g	3.15% 1.77g	56g per day for Men 19-50 years

Vitamins

	Young Green Onions	Frozen Whole Onions	Recommended Dietary Allowance
Vitamin A	44% 397μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	2.17% 0.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	3.93% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	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	15% 59.5μg	10.4% 41.7μg	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	29.5% 26.6mg	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	2.78% 0.42mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	258% 310μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Green Onions	Frozen Whole Onions	Recommended Dietary Allowance
Calcium	10.3% 103mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	6.84% 0.062mg	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	12.7% 1mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	7.1% 49.6mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.95% 183g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Green Onions VS Frozen Whole Onions per 7 oz

Compare the macro and micronutrient content in 7 oz of Young Green 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 Young Green Onions vs Frozen Whole Onions:

• 7 ounces of Young Green Onions have more Vitamin A, 1.9 times more Vitamin B3, 1.4 times more Vitamin B5, 1.4 times more Vitamin B9, 1.7 times more Vitamin C and 390.8 times more Vitamin K than Frozen Whole Onions.
• Both Young Green Onions and Frozen Whole Onions provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• 7 ounces of Frozen Whole Onions have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin K
• Both Young Green Onions, tops only as well as Frozen Whole Onions, Unprepared have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Young Green Onions vs Frozen Whole Onions:

• 7 ounces of Young Green Onions have 1.4 times more Calcium and 1.6 times more Magnesium than Frozen Whole Onions.
• While 7 oz of Frozen Whole Onions, Unprepared contain 1.6 times more Copper than Young Green Onions, tops only.
• Both Young Green Onions and Frozen Whole Onions contain similar levels of Iron, Manganese, Phosphorus, Potassium and Water per seven ounces.
• Both Young Green Onions, tops only as well as Frozen Whole Onions, Unprepared lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Young Green Onions have 40 times more Omega 3 than Frozen Whole Onions.
• While 7 oz of Frozen Whole Onions, Unprepared contain 1.5 times more Carbohydrate than Young Green Onions, tops only.
• Both Young Green Onions and Frozen Whole Onions offer comparable quantities of Sugars and Fiber per seven ounces.
• 7 ounces of Frozen Whole Onions provide inadequate amounts of Omega 3
• Both Young Green Onions, tops only as well as Frozen Whole Onions, Unprepared provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.