Comparing Nutrients in 1 kilogram 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	6.55% 190kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	111% 108g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	46% 14.8g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	413% 6.6g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	283% 48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	60.5% 78.6g	130g per day for Men 19-50 years
Sugars	30.3% 22g	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	20.4% 15g	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	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 8.1g	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	17% 9.5g	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	26.7% 0.32mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	34.4% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	159% 2.07mg	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	5% 20μg	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	47.8% 43mg	20% 18mg	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	45.3% 6.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Onions with Liquids	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	45% 450mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	19% 0.17mg	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	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	44.3% 1.02mg	44.3% 1.02mg	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	47% 330mg	700mg per day for Men 19-50 years
Potassium	32.6% 1110mg	39% 1330mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	NA	55μg per day for Men 19-50 years
Sodium	247% 3710mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	25.4% 941g	21.6% 800g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• Both Canned Onions Solids and Liquids as well as Sauteed Yellow Onions have insufficient amounts of Glucose and Sucrose in 1 kg.