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

Macros Ratio

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

Macro Nutrients

	Frozen Chopped Onions	Canned Onions with Liquids	Recommended Dietary Allowance
Energy	3.97% 115kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	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	0.86% 0.15g	0.79% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	12.3% 16g	130g per day for Men 19-50 years
Sugars	NA	12% 8.73g	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	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	19% 7.14g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Onions	Canned Onions with Liquids	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	1.83% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	1.5% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.1% 0.4mg	7.7% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	42% 0.54mg	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	17% 67.5μg	9.92% 39.7μg	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	14.6% 13mg	19% 17mg	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	NA	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Onions	Canned Onions with Liquids	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	24.3% 0.22mg	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	16.4% 1.3mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	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	12.5% 87.3mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	13% 441mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	98% 1472mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	9.87% 365g	10% 373g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Frozen Chopped Onions have 4.5 times more Vitamin B2 and 1.7 times more Vitamin B9 than Canned Onions with Liquids.
• While 14 oz of Canned Onions Solids and Liquids contain 1.8 times more Vitamin B6 and 1.3 times more Vitamin C than Frozen Chopped Onions, Unprepared.
• Both Frozen Chopped Onions and Canned Onions with Liquids provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Canned Onions with Liquids have insufficient amounts of Vitamin B2 and Vitamin B5
• Both Frozen Chopped Onions, Unprepared as well as Canned Onions Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Frozen Chopped Onions have 2.5 times more Iron than Canned Onions with Liquids.
• While 14 oz of Canned Onions Solids and Liquids contain 2.6 times more Calcium, 2.9 times more Copper, 1.4 times more Manganese, 1.3 times more Phosphorus, 30.9 times more Sodium and 4.1 times more Zinc than Frozen Chopped Onions, Unprepared.
• Both Frozen Chopped Onions and Canned Onions with Liquids contain similar levels of Potassium and Water per 14 ounces.
• 14 ounces of Frozen Chopped Onions lack sufficient amounts of Calcium and Zinc
• 14 ounces of Canned Onions with Liquids lack sufficient amounts of Iron
• Both Frozen Chopped Onions, Unprepared as well as Canned Onions Solids and Liquids lack sufficient amounts of Magnesium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Chopped Onions have 1.7 times more Carbohydrate and 1.5 times more Fiber than Canned Onions with Liquids.
• Both Frozen Chopped Onions, Unprepared as well as Canned Onions Solids and Liquids provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.