Comparing Nutrients in 100 grams Boiled Onions VS Sauteed Yellow Onions

Macros Ratio

	Protein	Fat	Carbs
Boiled Onions	11%	4%	85%
Sauteed Yellow Onions	3%	73%	24%

Macro Nutrients

	Boiled Onions	Sauteed Yellow Onions	Recommended Dietary Allowance
Energy	1.5% 44kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	11% 11g	97g per day for Men 19-50 years
Saturated Fat	0.097% 0.031g	4.6% 1.48g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	28.3% 4.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	7.8% 10g	6.05% 7.86g	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	2.04% 1.48g	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	% 2.1g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 0.81g	g per day for Men 19-50 years
Fiber	3.7% 1.4g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Boiled Onions	Sauteed Yellow Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.5% 0.042mg	4.1% 0.049mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.77% 0.023mg	3.15% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.03% 0.17mg	0.23% 0.037mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	3.44% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	16% 0.21mg	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	0.5% 2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.78% 5.2mg	2% 1.8mg	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	4.53% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.42% 0.5μg	18% 21.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Onions	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	2.2% 22mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	7.44% 0.067mg	1.9% 0.017mg	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	3.38% 0.27mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	6.65% 0.15mg	4.43% 0.1mg	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	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	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	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	2.37% 88g	2.16% 80g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Onions VS Sauteed Yellow Onions per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Onions vs Sauteed Yellow Onions:

• 100 grams of Boiled Onions have 7.5 times more Vitamin B9 and 2.9 times more Vitamin C than Sauteed Yellow Onions.
• While 100 g of Sauteed Yellow Onions contain 1.8 times more Vitamin B2, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6, 34 times more Vitamin E and 43.2 times more Vitamin K than Boiled and Drained Onions.
• Both Boiled Onions and Sauteed Yellow Onions provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Boiled Onions have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• 100 grams of Sauteed Yellow Onions have insufficient amounts of Vitamin B9
• Both Boiled and Drained Onions as well as Sauteed Yellow Onions have insufficient amounts of Vitamin B3 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Onions vs Sauteed Yellow Onions:

• 100 grams of Boiled Onions have 3.9 times more Copper, 1.2 times more Magnesium, 1.5 times more Manganese and 1.2 times more Potassium than Sauteed Yellow Onions.
• Both Boiled Onions and Sauteed Yellow Onions contain similar levels of Iron, Phosphorus and Water per 100 grams.
• 100 grams of Sauteed Yellow Onions lack sufficient amounts of Copper
• Both Boiled and Drained Onions as well as Sauteed Yellow Onions lack sufficient amounts of Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Onions have 1.3 times more Carbohydrate and 1.4 times more Protein than Sauteed Yellow Onions.
• While 100 g of Sauteed Yellow Onions contain 2.8 times more Energy, 56.8 times more Fat, 47.6 times more Saturated Fat, 165 times more Omega 3 and 68.7 times more Omega 6 than Boiled and Drained Onions.
• Both Boiled Onions and Sauteed Yellow Onions offer comparable quantities of Fiber per 100 grams.
• 100 grams of Boiled Onions provide inadequate amounts of Energy, Omega 3 and Omega 6
• 100 grams of Sauteed Yellow Onions provide inadequate amounts of Protein