Comparing Nutrients in 1 kilogram Canned Onions with Liquids VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Onions with Liquids	17%	4%	79%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Onions with Liquids	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	6.55% 190kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	201% 262g	130g per day for Men 19-50 years
Sugars	30.3% 22g	9.5% 6.9g	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	68.4% 26g	38g per day for Men 19-50 years
Protein	15% 8.5g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Canned Onions with Liquids	Frozen Roasted Potatoes with Salt	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	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	NA	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	NA	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	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.67% 0.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Onions with Liquids	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	45% 450mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	NA	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	NA	420mg per day for Men 19-50 years
Manganese	44.3% 1.02mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	32.6% 1110mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	NA	55μg per day for Men 19-50 years
Sodium	247% 3710mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	NA	11mg per day for Men 19-50 years
Water	25.4% 941g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Onions with Liquids VS Frozen Roasted Potatoes with Salt per 1 kg

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

• 1 kilogram of Canned Onions with Liquids has 2.5 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Canned Onions with Liquids vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Canned Onions with Liquids has 3 times more Calcium, 1.2 times more Sodium and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 3.8 times more Iron and 4.1 times more Potassium than Canned Onions Solids and Liquids.
• 1 kilogram of Canned Onions with Liquids lack sufficient amounts of Iron
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Onions with Liquids has 3.2 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 6.7 times more Energy, 6.5 times more Carbohydrate, 2.2 times more Fiber and 2.6 times more Protein than Canned Onions Solids and Liquids.
• 1 kilogram of Canned Onions with Liquids provide inadequate amounts of Energy and Protein