Comparing Nutrients in 100 grams Cooked Chopped Frozen Onions VS Sauteed Yellow Onions

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Onions	10%	3%	87%
Sauteed Yellow Onions	3%	73%	24%

Macro Nutrients

	Cooked Chopped Frozen Onions	Sauteed Yellow Onions	Recommended Dietary Allowance
Energy	0.97% 28kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	11% 11g	97g per day for Men 19-50 years
Saturated Fat	0.05% 0.016g	4.6% 1.48g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	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	5.07% 6.6g	6.05% 7.86g	130g per day for Men 19-50 years
Sugars	4% 2.9g	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	NA	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	NA	% 2.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.81g	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	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen 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	1.9% 0.023mg	4.1% 0.049mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.92% 0.025mg	3.15% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.87% 0.14mg	0.23% 0.037mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.099mg	3.44% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.3% 0.069mg	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	3.25% 13μg	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	2.9% 2.6mg	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	0.067% 0.01mg	4.53% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	18% 21.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Onions	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	1.6% 16mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	2.1% 0.019mg	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	3.75% 0.3mg	3.38% 0.27mg	8mg per day for Men 19-50 years
Magnesium	1.43% 6mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	3.1% 0.071mg	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	2.7% 19mg	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	3.18% 108mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.16% 80g	3700g per day for Men 19-50 years

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

• Boiled Chopped Frozen Onions have 6.5 times more Vitamin B9 and 1.4 times more Vitamin C than Sauteed Yellow Onions.
• While Sauteed Yellow Onions contain 2.1 times more Vitamin B1, 1.6 times more Vitamin B2, 1.7 times more Vitamin B5, 3 times more Vitamin B6, 68 times more Vitamin E and 72 times more Vitamin K than Boiled Chopped Frozen Onions.
• Both Boiled Chopped Frozen Onions as well as Sauteed Yellow Onions have insufficient amounts of Vitamin B3 and Vitamin D in 100 g.

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

• Sauteed Yellow Onions contain 1.5 times more Magnesium, 1.4 times more Manganese, 1.7 times more Phosphorus and 3 times more Zinc than Boiled Chopped Frozen Onions.
• Both Boiled Chopped Frozen Onions and Sauteed Yellow Onions have similar amounts of Calcium, Copper, Iron, Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Sauteed Yellow Onions contain 4.4 times more Energy, 108 times more Fat, 92.3 times more Saturated Fat, 330 times more Omega 3 and 133.6 times more Omega 6 than Boiled Chopped Frozen Onions.
• Both Boiled Chopped Frozen Onions and Sauteed Yellow Onions have similar amounts of Carbohydrate, Fiber and Protein per 100 g.
• Both Boiled Chopped Frozen Onions as well as Sauteed Yellow Onions have insufficient amounts of Glucose and Sucrose in 100 g.