Comparing Nutrients in 14 ounces Canned Onions with Liquids VS Cooked Chopped Frozen Onions

Macros Ratio

	Protein	Fat	Carbs
Canned Onions with Liquids	17%	4%	79%
Cooked Chopped Frozen Onions	10%	3%	87%

Macro Nutrients

	Canned Onions with Liquids	Cooked Chopped Frozen Onions	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.79% 0.13g	0.84% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.3% 16g	20% 26g	130g per day for Men 19-50 years
Sugars	12% 8.73g	16% 11.5g	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	12.5% 4.76g	19% 7.14g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	5.46% 3.06g	56g per day for Men 19-50 years

Vitamins

	Canned Onions with Liquids	Cooked Chopped Frozen Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.83% 0.024mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.5% 0.24mg	3.45% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.7% 0.38mg	7.86% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	21% 0.27mg	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	9.92% 39.7μg	13% 51.6μg	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	19% 17mg	11.5% 10.3mg	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	1.85% 0.28mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Onions with Liquids	Cooked Chopped Frozen Onions	Recommended Dietary Allowance
Calcium	18% 179mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	8.38% 0.075mg	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	6.45% 0.52mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	12.3% 0.28mg	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	16% 111mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	12.6% 429mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	98% 1472mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	10% 373g	9.9% 366g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Onions with Liquids vs Cooked Chopped Frozen Onions:

• Canned Onions Solids and Liquids have 1.4 times more Vitamin B1, 2 times more Vitamin B6 and 1.7 times more Vitamin C than Boiled Chopped Frozen Onions.
• While Boiled Chopped Frozen Onions contain 4.2 times more Vitamin B2 and 1.3 times more Vitamin B9 than Canned Onions Solids and Liquids.
• Both Canned Onions Solids and Liquids and Boiled Chopped Frozen Onions have similar amounts of Vitamin B5 per 14 oz.
• Both Canned Onions Solids and Liquids as well as Boiled Chopped Frozen Onions have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Canned Onions with Liquids vs Cooked Chopped Frozen Onions:

• Canned Onions Solids and Liquids have 2.8 times more Calcium, 2.9 times more Copper, 1.4 times more Manganese, 1.5 times more Phosphorus, 30.9 times more Sodium and 4.1 times more Zinc than Boiled Chopped Frozen Onions.
• While Boiled Chopped Frozen Onions contain 2.3 times more Iron than Canned Onions Solids and Liquids.
• Both Canned Onions Solids and Liquids and Boiled Chopped Frozen Onions have similar amounts of Magnesium, Potassium and Water per 14 oz.
• Both Canned Onions Solids and Liquids as well as Boiled Chopped Frozen Onions have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Chopped Frozen Onions contain 1.6 times more Carbohydrate, 1.3 times more Sugars and 1.5 times more Fiber than Canned Onions Solids and Liquids.
• Both Canned Onions Solids and Liquids and Boiled Chopped Frozen Onions have similar amounts of Protein per 14 oz.
• Both Canned Onions Solids and Liquids as well as Boiled Chopped Frozen Onions have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.