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

Macros Ratio

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

Macro Nutrients

	Sauteed Yellow Onions	Cooked Chopped Frozen Onions	Recommended Dietary Allowance
Energy	4.24% 123kcal	0.97% 28kcal	2900kcal per day for Men 19-50 years
Fat	11% 11g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.48g	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	28.3% 4.8g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.05% 7.86g	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	2.04% 1.48g	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	% 2.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.81g	NA	g per day for Men 19-50 years
Fiber	4.47% 1.7g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	1.38% 0.77g	56g per day for Men 19-50 years

Vitamins

	Sauteed Yellow Onions	Cooked Chopped Frozen Onions	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.1% 0.049mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.15% 0.041mg	1.92% 0.025mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.23% 0.037mg	0.87% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.44% 0.17mg	2% 0.099mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	0.5% 2μg	3.25% 13μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2% 1.8mg	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	4.53% 0.68mg	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 21.6μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Yellow Onions	Cooked Chopped Frozen Onions	Recommended Dietary Allowance
Calcium	2% 20mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	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	3.38% 0.27mg	3.75% 0.3mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	1.43% 6mg	420mg per day for Men 19-50 years
Manganese	4.43% 0.1mg	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	4.7% 33mg	2.7% 19mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	3.18% 108mg	3400mg per day for Men 19-50 years
Selenium	NA	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	1.9% 0.21mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	2.16% 80g	2.5% 92g	3700g per day for Men 19-50 years

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

• Sauteed Yellow Onions have 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.
• While Boiled Chopped Frozen Onions contain 6.5 times more Vitamin B9 and 1.4 times more Vitamin C than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions as well as Boiled Chopped Frozen Onions have insufficient amounts of Vitamin B3 and Vitamin D in 100 g.

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

• Sauteed Yellow Onions have 1.3 times more Calcium, 1.5 times more Magnesium, 1.4 times more Manganese, 1.7 times more Phosphorus, 1.2 times more Potassium and 3 times more Zinc than Boiled Chopped Frozen Onions.
• Both Sauteed Yellow Onions and Boiled Chopped Frozen Onions have similar amounts of Copper, Iron and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Sauteed Yellow Onions have 4.4 times more Energy, 108 times more Fat, 92.3 times more Saturated Fat, 330 times more Omega 3, 133.6 times more Omega 6 and 1.2 times more Protein than Boiled Chopped Frozen Onions.
• Both Sauteed Yellow Onions and Boiled Chopped Frozen Onions have similar amounts of Carbohydrate and Fiber per 100 g.
• Both Sauteed Yellow Onions as well as Boiled Chopped Frozen Onions have insufficient amounts of Glucose and Sucrose in 100 g.