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

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Onions	Canned Onions with Liquids	Recommended Dietary Allowance
Energy	9.66% 280kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.7% 66g	31% 40g	130g per day for Men 19-50 years
Sugars	40% 29g	30.3% 22g	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	47.4% 18g	31.6% 12g	38g per day for Men 19-50 years
Protein	13.8% 7.7g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Onions	Canned Onions with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	105% 1.37mg	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	32.5% 130μg	25% 100μg	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	29% 26mg	47.8% 43mg	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	0.67% 0.1mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Onions	Canned Onions with Liquids	Recommended Dietary Allowance
Calcium	16% 160mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	61% 0.55mg	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	37.5% 3mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	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	27% 190mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	32.6% 1110mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	247% 3710mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	25% 922g	25.4% 941g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Cooked Chopped Frozen Onions has 1.3 times more Vitamin B9 than Canned Onions with Liquids.
• While 1 kg of Canned Onions Solids and Liquids contains 1.4 times more Vitamin B1, 2 times more Vitamin B6 and 1.7 times more Vitamin C than Boiled Chopped Frozen Onions.
• 1 kilogram of Cooked Chopped Frozen Onions have insufficient amounts of Vitamin B1
• Both Boiled Chopped Frozen Onions as well as Canned Onions Solids and Liquids 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 Cooked Chopped Frozen Onions vs Canned Onions with Liquids:

• 1 kilogram of Cooked Chopped Frozen Onions has 2.3 times more Iron than Canned Onions with Liquids.
• While 1 kg of Canned Onions Solids and Liquids contains 2.8 times more Calcium, 2.9 times more Copper, 1.4 times more Manganese, 1.5 times more Phosphorus, 30.9 times more Sodium and 4.1 times more Zinc than Boiled Chopped Frozen Onions.
• Both Cooked Chopped Frozen Onions and Canned Onions with Liquids contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Onions lack sufficient amounts of Calcium and Zinc
• 1 kilogram of Canned Onions with Liquids lack sufficient amounts of Iron
• Both Boiled Chopped Frozen Onions as well as Canned Onions Solids and Liquids lack sufficient amounts of Magnesium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chopped Frozen Onions has 1.6 times more Carbohydrate, 1.3 times more Sugars and 1.5 times more Fiber than Canned Onions with Liquids.
• Both Boiled Chopped Frozen Onions as well as Canned Onions Solids and Liquids provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.