Comparing Nutrients in 14 ounces Canned Onions with Liquids VS Frozen Whole Onions

Macros Ratio

	Protein	Fat	Carbs
Canned Onions with Liquids	17%	4%	79%
Frozen Whole Onions	9%	1%	90%

Macro Nutrients

	Canned Onions with Liquids	Frozen Whole Onions	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.79% 0.13g	0.56% 0.095g	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	25.8% 33.5g	130g per day for Men 19-50 years
Sugars	12% 8.73g	21% 15g	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	17.8% 6.75g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	6.3% 3.53g	56g per day for Men 19-50 years

Vitamins

	Canned Onions with Liquids	Frozen Whole 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	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.83% 0.024mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.5% 0.24mg	4.34% 0.69mg	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	28.4% 0.37mg	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	21% 83.3μg	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	35.3% 31.8mg	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	1.85% 0.28mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Onions with Liquids	Frozen Whole Onions	Recommended Dietary Allowance
Calcium	18% 179mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	22% 0.2mg	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	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	21.6% 0.5mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	16.6% 564mg	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	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	10% 373g	9.68% 358g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Onions with Liquids VS Frozen Whole Onions per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Onions with Liquids versus 14 oz of Frozen Whole Onions to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Canned Onions with Liquids have 1.2 times more Vitamin B1 and 1.5 times more Vitamin B6 than Frozen Whole Onions.
• While 14 oz of Frozen Whole Onions, Unprepared contain 2.1 times more Vitamin B9 and 1.9 times more Vitamin C than Canned Onions Solids and Liquids.
• Both Canned Onions Solids and Liquids as well as Frozen Whole Onions, Unprepared have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

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

• 14 ounces of Canned Onions with Liquids have 1.3 times more Calcium, 1.2 times more Phosphorus, 37.1 times more Sodium and 2.4 times more Zinc than Frozen Whole Onions.
• While 14 oz of Frozen Whole Onions, Unprepared contain 3.5 times more Iron, 1.7 times more Magnesium and 1.3 times more Potassium than Canned Onions Solids and Liquids.
• Both Canned Onions with Liquids and Frozen Whole Onions contain similar levels of Copper, Manganese and Water per 14 ounces.
• 14 ounces of Canned Onions with Liquids lack sufficient amounts of Iron and Magnesium
• 14 ounces of Frozen Whole Onions lack sufficient amounts of Zinc
• Both Canned Onions Solids and Liquids as well as Frozen Whole Onions, Unprepared lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Frozen Whole Onions, Unprepared contain 2.1 times more Carbohydrate, 1.7 times more Sugars and 1.4 times more Fiber than Canned Onions Solids and Liquids.
• Both Canned Onions Solids and Liquids as well as Frozen Whole Onions, Unprepared provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.