Comparing Nutrients in 100 grams Cooked Chopped Frozen Onions VS Frozen Whole Onions

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Onions	10%	3%	87%
Frozen Whole Onions	9%	1%	90%

Macro Nutrients

	Cooked Chopped Frozen Onions	Frozen Whole Onions	Recommended Dietary Allowance
Energy	0.97% 28kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.062% 0.06g	97g per day for Men 19-50 years
Saturated Fat	0.05% 0.016g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	0.14% 0.024g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.07% 6.6g	6.5% 8.45g	130g per day for Men 19-50 years
Sugars	4% 2.9g	5.26% 3.8g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.74% 1.8g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	1.38% 0.77g	1.6% 0.89g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Onions	Frozen Whole Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	2.17% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.92% 0.025mg	1.85% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.87% 0.14mg	1.1% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.099mg	2% 0.099mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.3% 0.069mg	7.15% 0.093mg	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	3.25% 13μg	5.25% 21μg	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	2.9% 2.6mg	8.9% 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	0.067% 0.01mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Onions	Frozen Whole Onions	Recommended Dietary Allowance
Calcium	1.6% 16mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	2.1% 0.019mg	5.56% 0.05mg	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	3.75% 0.3mg	5.75% 0.46mg	8mg per day for Men 19-50 years
Magnesium	1.43% 6mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	3.1% 0.071mg	5.43% 0.13mg	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	2.7% 19mg	3.3% 23mg	700mg per day for Men 19-50 years
Potassium	3.18% 108mg	4.18% 142mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.44% 90g	3700g per day for Men 19-50 years

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

• Frozen Whole Onions, Unprepared contain 1.3 times more Vitamin B3, 1.3 times more Vitamin B6, 1.6 times more Vitamin B9 and 3.1 times more Vitamin C than Boiled Chopped Frozen Onions.
• Both Boiled Chopped Frozen Onions and Frozen Whole Onions, Unprepared have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 100 g.
• Both Boiled Chopped Frozen Onions as well as Frozen Whole Onions, Unprepared have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 g.

Comparing minerals per 100 grams for Cooked Chopped Frozen Onions vs Frozen Whole Onions:

• Frozen Whole Onions, Unprepared contain 2.3 times more Calcium, 2.6 times more Copper, 1.5 times more Iron, 1.7 times more Magnesium, 1.8 times more Manganese, 1.3 times more Potassium and 1.7 times more Zinc than Boiled Chopped Frozen Onions.
• Both Boiled Chopped Frozen Onions and Frozen Whole Onions, Unprepared have similar amounts of Phosphorus and Water per 100 g.
• Both Boiled Chopped Frozen Onions as well as Frozen Whole Onions, Unprepared have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Frozen Whole Onions, Unprepared contain 1.3 times more Carbohydrate and 1.3 times more Sugars than Boiled Chopped Frozen Onions.
• Both Boiled Chopped Frozen Onions and Frozen Whole Onions, Unprepared have similar amounts of Energy, Fiber and Protein per 100 g.
• Both Boiled Chopped Frozen Onions as well as Frozen Whole Onions, Unprepared have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.