Comparing Nutrients in 14 ounces Canned Onions with Liquids VS Sauteed Yellow Onions

Macros Ratio

	Protein	Fat	Carbs
Canned Onions with Liquids	17%	4%	79%
Sauteed Yellow Onions	3%	73%	24%

Macro Nutrients

	Canned Onions with Liquids	Sauteed Yellow Onions	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	44% 43g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	18.3% 5.86g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	164% 2.6g	1.6g per day for Men 19-50 years
Omega 6	0.79% 0.13g	112% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	12.3% 16g	24% 31g	130g per day for Men 19-50 years
Sugars	12% 8.73g	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	8.1% 5.87g	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	% 8.33g	g per day for Men 19-50 years
Sucrose	NA	% 3.2g	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	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Canned Onions with Liquids	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	10.6% 0.13mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.83% 0.024mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.5% 0.24mg	0.92% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.7% 0.38mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	63% 0.82mg	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	2% 7.94μg	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	19% 17mg	7.94% 7.14mg	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	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	71.4% 85.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Onions with Liquids	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	18% 179mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	7.5% 0.067mg	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	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	17.6% 0.4mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	13% 441mg	15.5% 528mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	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	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	10% 373g	8.6% 318g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Onions with Liquids vs Sauteed Yellow Onions:

• Canned Onions Solids and Liquids have 5 times more Vitamin B9 and 2.4 times more Vitamin C than Sauteed Yellow Onions.
• While Sauteed Yellow Onions contain 1.5 times more Vitamin B1, 6.8 times more Vitamin B2, 1.8 times more Vitamin B5, 1.5 times more Vitamin B6, 9.7 times more Vitamin E and 108 times more Vitamin K than Canned Onions Solids and Liquids.
• Both Canned Onions Solids and Liquids as well as Sauteed Yellow Onions have insufficient amounts of Vitamin B3 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Onions with Liquids vs Sauteed Yellow Onions:

• Canned Onions Solids and Liquids have 2.3 times more Calcium, 3.2 times more Copper, 30.9 times more Sodium and 1.4 times more Zinc than Sauteed Yellow Onions.
• While Sauteed Yellow Onions contain 2.1 times more Iron and 1.5 times more Magnesium than Canned Onions Solids and Liquids.
• Both Canned Onions Solids and Liquids and Sauteed Yellow Onions have similar amounts of Manganese, Phosphorus, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Sauteed Yellow Onions contain 6.5 times more Energy, 120 times more Fat, 92.3 times more Saturated Fat, 330 times more Omega 3, 141.5 times more Omega 6, 2 times more Carbohydrate and 1.4 times more Fiber than Canned Onions Solids and Liquids.
• Both Canned Onions Solids and Liquids and Sauteed Yellow Onions have similar amounts of Protein per 14 oz.
• Both Canned Onions Solids and Liquids as well as Sauteed Yellow Onions have insufficient amounts of Glucose and Sucrose in 14 oz.