Comparing Nutrients in 100 grams Boiled Onions VS Frozen Chopped Onions

Macros Ratio

	Protein	Fat	Carbs
Boiled Onions	11%	4%	85%
Frozen Chopped Onions	10%	3%	87%

Macro Nutrients

	Boiled Onions	Frozen Chopped Onions	Recommended Dietary Allowance
Energy	1.5% 44kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.097% 0.031g	0.053% 0.017g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.8% 10g	5.25% 6.82g	130g per day for Men 19-50 years
Sugars	6.52% 4.73g	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	2% 1.44g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	3.7% 1.4g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Boiled Onions	Frozen Chopped Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.5% 0.042mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.77% 0.023mg	2.08% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.03% 0.17mg	0.94% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	2.04% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	5.77% 0.075mg	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	3.75% 15μg	4.25% 17μg	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	5.78% 5.2mg	3.67% 3.3mg	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	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.42% 0.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Onions	Frozen Chopped Onions	Recommended Dietary Allowance
Calcium	2.2% 22mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	7.44% 0.067mg	2.1% 0.019mg	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	3% 0.24mg	4.13% 0.33mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	6.65% 0.15mg	3.2% 0.074mg	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	5% 35mg	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	3.65% 124mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	1.9% 0.21mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	2.37% 88g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Onions VS Frozen Chopped Onions per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Onions versus 100 g of Frozen Chopped Onions to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Onions vs Frozen Chopped Onions:

• 100 grams of Boiled Onions have 1.4 times more Vitamin B1, 1.7 times more Vitamin B6 and 1.6 times more Vitamin C than Frozen Chopped Onions.
• Both Boiled Onions and Frozen Chopped Onions provide similar amounts of Vitamin B5 and Vitamin B9 per 100 grams.
• 100 grams of Boiled Onions have insufficient amounts of Vitamin B2
• Both Boiled and Drained Onions as well as Frozen Chopped Onions, Unprepared have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Onions vs Frozen Chopped Onions:

• 100 grams of Boiled Onions have 1.3 times more Calcium, 3.5 times more Copper, 1.6 times more Magnesium, 2.1 times more Manganese, 1.6 times more Phosphorus and 1.3 times more Potassium than Frozen Chopped Onions.
• While 100 g of Frozen Chopped Onions, Unprepared contain 1.4 times more Iron than Boiled and Drained Onions.
• Both Boiled Onions and Frozen Chopped Onions contain similar levels of Water per 100 grams.
• 100 grams of Frozen Chopped Onions lack sufficient amounts of Calcium and Magnesium
• Both Boiled and Drained Onions as well as Frozen Chopped Onions, Unprepared lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Onions have 1.5 times more Carbohydrate and 1.7 times more Protein than Frozen Chopped Onions.
• While 100 g of Frozen Chopped Onions, Unprepared contain 1.3 times more Fiber than Boiled and Drained Onions.
• 100 grams of Frozen Chopped Onions provide inadequate amounts of Protein
• Both Boiled and Drained Onions as well as Frozen Chopped Onions, Unprepared provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.