Comparing Nutrients in 1 kilogram 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	6.55% 190kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.34% 0.11g	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	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	65% 84.5g	130g per day for Men 19-50 years
Sugars	30.3% 22g	52.6% 38g	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	44.7% 17g	38g per day for Men 19-50 years
Protein	15% 8.5g	16% 8.9g	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	26.7% 0.32mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	71.5% 0.93mg	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	52.5% 210μg	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	89% 80mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Onions with Liquids	Frozen Whole Onions	Recommended Dietary Allowance
Calcium	45% 450mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	55.6% 0.5mg	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	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	44.3% 1.02mg	54.3% 1.25mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	32.6% 1110mg	41.8% 1420mg	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	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	25.4% 941g	24.4% 902g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Canned Onions with Liquids versus 1 kg of Frozen Whole 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 Frozen Whole Onions:

• 1 kilogram of Canned Onions with Liquids has 1.2 times more Vitamin B1 and 1.5 times more Vitamin B6 than Frozen Whole Onions.
• While 1 kg of Frozen Whole Onions, Unprepared contains 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 one kilogram.

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

• 1 kilogram of Canned Onions with Liquids has 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 1 kg of Frozen Whole Onions, Unprepared contains 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 one kilogram.
• 1 kilogram of Canned Onions with Liquids lack sufficient amounts of Iron and Magnesium
• 1 kilogram 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Whole Onions, Unprepared contains 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 one kilogram.