Comparing Nutrients in 100 grams Frozen Whole Onions VS Sauteed Yellow Onions

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Onions	9%	1%	90%
Sauteed Yellow Onions	3%	73%	24%

Macro Nutrients

	Frozen Whole Onions	Sauteed Yellow Onions	Recommended Dietary Allowance
Energy	1.2% 35kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.062% 0.06g	11% 11g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	4.6% 1.48g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	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	6.5% 8.45g	6.05% 7.86g	130g per day for Men 19-50 years
Sugars	5.26% 3.8g	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	4.47% 1.7g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	1.6% 0.89g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole 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	2.17% 0.026mg	4.1% 0.049mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.85% 0.024mg	3.15% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.1% 0.18mg	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	7.15% 0.093mg	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	5.25% 21μg	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	8.9% 8mg	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	0.33% 0.4μg	18% 21.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Onions	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	3.6% 36mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	5.56% 0.05mg	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	5.75% 0.46mg	3.38% 0.27mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	5.43% 0.13mg	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	3.3% 23mg	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	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	0.67% 10mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.16% 80g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Whole Onions VS Sauteed Yellow Onions per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Whole 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 Frozen Whole Onions vs Sauteed Yellow Onions:

• 100 grams of Frozen Whole Onions have 10.5 times more Vitamin B9 and 4.4 times more Vitamin C than Sauteed Yellow Onions.
• While 100 g of Sauteed Yellow Onions contain 1.9 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin B5, 2.2 times more Vitamin B6, 34 times more Vitamin E and 54 times more Vitamin K than Frozen Whole Onions, Unprepared.
• 100 grams of Frozen Whole Onions have insufficient amounts of Vitamin B2, Vitamin B5, Vitamin E and Vitamin K
• 100 grams of Sauteed Yellow Onions have insufficient amounts of Vitamin B9
• Both Frozen Whole Onions, Unprepared as well as Sauteed Yellow Onions have insufficient amounts of Vitamin B3 and Vitamin D in 100 grams.

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

• 100 grams of Frozen Whole Onions have 1.8 times more Calcium, 2.9 times more Copper, 1.7 times more Iron and 1.2 times more Manganese than Sauteed Yellow Onions.
• While 100 g of Sauteed Yellow Onions contain 1.4 times more Phosphorus than Frozen Whole Onions, Unprepared.
• Both Frozen Whole Onions and Sauteed Yellow Onions contain similar levels of Magnesium, Potassium and Water per 100 grams.
• 100 grams of Sauteed Yellow Onions lack sufficient amounts of Copper
• Both Frozen Whole Onions, Unprepared as well as Sauteed Yellow Onions lack sufficient amounts of Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Sauteed Yellow Onions contain 3.5 times more Energy, 180 times more Fat, 134.3 times more Saturated Fat, 660 times more Omega 3 and 200.4 times more Omega 6 than Frozen Whole Onions, Unprepared.
• Both Frozen Whole Onions and Sauteed Yellow Onions offer comparable quantities of Carbohydrate and Fiber per 100 grams.
• 100 grams of Frozen Whole Onions provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Frozen Whole Onions, Unprepared as well as Sauteed Yellow Onions provide inadequate amounts of Protein in 100 grams.