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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Onions	10%	3%	87%
Cooked Chopped Frozen Onions	10%	3%	87%

Macro Nutrients

	Frozen Chopped Onions	Cooked Chopped Frozen Onions	Recommended Dietary Allowance
Energy	1% 29kcal	0.97% 28kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.037g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.25% 6.82g	5.07% 6.6g	130g per day for Men 19-50 years
Sugars	NA	4% 2.9g	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	4.74% 1.8g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	1.38% 0.77g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Onions	Cooked Chopped Frozen Onions	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.08% 0.027mg	1.92% 0.025mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.94% 0.15mg	0.87% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.04% 0.1mg	2% 0.099mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.77% 0.075mg	5.3% 0.069mg	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	4.25% 17μg	3.25% 13μg	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	3.67% 3.3mg	2.9% 2.6mg	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	NA	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Onions	Cooked Chopped Frozen Onions	Recommended Dietary Allowance
Calcium	1.7% 17mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	2.1% 0.019mg	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	4.13% 0.33mg	3.75% 0.3mg	8mg per day for Men 19-50 years
Magnesium	1.67% 7mg	1.43% 6mg	420mg per day for Men 19-50 years
Manganese	3.2% 0.074mg	3.1% 0.071mg	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	3.14% 22mg	2.7% 19mg	700mg per day for Men 19-50 years
Potassium	3.65% 124mg	3.18% 108mg	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	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.5% 92g	3700g per day for Men 19-50 years

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

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

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

Both Frozen Chopped Onions, Unprepared and Boiled Chopped Frozen Onions have similar amounts of minerals per 100 g
• Both Frozen Chopped Onions, Unprepared and Boiled Chopped Frozen Onions have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Water per 100 g.
• Both Frozen Chopped Onions, Unprepared as well as Boiled Chopped Frozen Onions have insufficient amounts of Selenium and Zinc in 100 g.

Comparison of macro-nutrients per 100 grams:

Both Frozen Chopped Onions, Unprepared and Boiled Chopped Frozen Onions have similar amounts of macro-nutrients per 100 g
• Both Frozen Chopped Onions, Unprepared and Boiled Chopped Frozen Onions have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 g.
• Both Frozen Chopped Onions, Unprepared as well as Boiled Chopped Frozen Onions have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.