Comparing Nutrients in 1 kilogram Canned Onions with Liquids VS Cooked Frozen Onions

Macros Ratio

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

Macro Nutrients

	Canned Onions with Liquids	Cooked Frozen Onions	Recommended Dietary Allowance
Energy	6.55% 190kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	51.5% 67g	130g per day for Men 19-50 years
Sugars	30.3% 22g	40% 29g	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	31.6% 12g	37% 14g	38g per day for Men 19-50 years
Protein	15% 8.5g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Canned Onions with Liquids	Cooked 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	26.7% 0.32mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	8.25% 1.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	54% 0.7mg	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	25% 100μg	32.5% 130μg	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	47.8% 43mg	56.7% 51mg	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	4.67% 0.7mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Onions with Liquids	Cooked Frozen Onions	Recommended Dietary Allowance
Calcium	45% 450mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	26.7% 0.24mg	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	16.3% 1.3mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	44.3% 1.02mg	17.4% 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	40% 280mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	32.6% 1110mg	29.7% 1010mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	247% 3710mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	25.4% 941g	25% 922g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Onions with Liquids VS Cooked Frozen Onions per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Onions with Liquids versus 1 kg of Cooked Frozen Onions to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Onions with Liquids vs Cooked Frozen Onions:

• 1 kilogram of Canned Onions with Liquids has 2 times more Vitamin B1 and 2 times more Vitamin B6 than Cooked Frozen Onions.
• While 1 kg of Boiled and Drained Frozen Onions contains 1.3 times more Vitamin B9 than Canned Onions Solids and Liquids.
• Both Canned Onions with Liquids and Cooked Frozen Onions provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Cooked Frozen Onions have insufficient amounts of Vitamin B1
• Both Canned Onions Solids and Liquids as well as Boiled and Drained Frozen Onions have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Canned Onions with Liquids vs Cooked Frozen Onions:

• 1 kilogram of Canned Onions with Liquids has 1.7 times more Calcium, 2.3 times more Copper, 2.6 times more Manganese, 14 times more Phosphorus, 46.4 times more Sodium and 3.2 times more Zinc than Cooked Frozen Onions.
• While 1 kg of Boiled and Drained Frozen Onions contains 2.6 times more Iron than Canned Onions Solids and Liquids.
• Both Canned Onions with Liquids and Cooked Frozen Onions contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Canned Onions with Liquids lack sufficient amounts of Iron
• 1 kilogram of Cooked Frozen Onions lack sufficient amounts of Manganese, Phosphorus and Zinc
• Both Canned Onions Solids and Liquids as well as Boiled and Drained Frozen Onions lack sufficient amounts of Magnesium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Frozen Onions contains 1.7 times more Carbohydrate and 1.3 times more Sugars than Canned Onions Solids and Liquids.
• Both Canned Onions with Liquids and Cooked Frozen Onions offer comparable quantities of Fiber per one kilogram.
• Both Canned Onions Solids and Liquids as well as Boiled and Drained Frozen Onions provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.