Comparing Nutrients in 100 grams Onions VS Boiled Onions

Macros Ratio

	Protein	Fat	Carbs
Onions	10%	2%	88%
Boiled Onions	11%	4%	85%

Macro Nutrients

	Onions	Boiled Onions	Recommended Dietary Allowance
Energy	1.38% 40kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	0.097% 0.031g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	0.41% 0.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.2% 9.34g	7.8% 10g	130g per day for Men 19-50 years
Sugars	5.85% 4.24g	6.52% 4.73g	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	1.78% 1.3g	2% 1.44g	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	% 1.97g	% 2.2g	g per day for Men 19-50 years
Sucrose	% 0.99g	% 1.1g	g per day for Men 19-50 years
Fiber	4.47% 1.7g	3.7% 1.4g	38g per day for Men 19-50 years
Protein	1.96% 1.1g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Onions	Boiled Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	3.5% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.08% 0.027mg	1.77% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.73% 0.12mg	1.03% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.46% 0.12mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	9.92% 0.13mg	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	4.75% 19μg	3.75% 15μg	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	8.22% 7.4mg	5.78% 5.2mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0.42% 0.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions	Boiled Onions	Recommended Dietary Allowance
Calcium	2.3% 23mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	7.44% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	0.028% 1.1μg	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	2.63% 0.21mg	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	5.6% 0.13mg	6.65% 0.15mg	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	4.14% 29mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	4.9% 166mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	2.4% 89g	2.37% 88g	3700g per day for Men 19-50 years

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

• Raw Onions have 1.3 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Onions.
• While Boiled and Drained Onions contain 1.4 times more Vitamin B3 than Raw Onions.
• Both Raw Onions and Boiled and Drained Onions have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6 per 100 g.
• Both Raw Onions as well as Boiled and Drained Onions have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 g.

Comparing minerals per 100 grams for Onions vs Boiled Onions:

• Boiled and Drained Onions contain 1.7 times more Copper than Raw Onions.
• Both Raw Onions and Boiled and Drained Onions have similar amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Onions have 1.2 times more Fiber than Boiled and Drained Onions.
• Both Raw Onions and Boiled and Drained Onions have similar amounts of Energy, Carbohydrate, Sugars, Fructose and Protein per 100 g.
• Both Raw Onions as well as Boiled and Drained Onions have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.