Comparing Nutrients in 1 kilogram Sauteed Yellow Onions VS Canned Onions with Liquids

Macros Ratio

	Protein	Fat	Carbs
Sauteed Yellow Onions	3%	73%	24%
Canned Onions with Liquids	17%	4%	79%

Macro Nutrients

	Sauteed Yellow Onions	Canned Onions with Liquids	Recommended Dietary Allowance
Energy	42.4% 1230kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	111% 108g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	46% 14.8g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	413% 6.6g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	283% 48g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.5% 78.6g	31% 40g	130g per day for Men 19-50 years
Sugars	NA	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	20.4% 15g	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	% 21g	NA	g per day for Men 19-50 years
Sucrose	% 8.1g	NA	g per day for Men 19-50 years
Fiber	44.7% 17g	31.6% 12g	38g per day for Men 19-50 years
Protein	17% 9.5g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Sauteed Yellow Onions	Canned Onions with Liquids	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.4% 1.72mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	159% 2.07mg	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	5% 20μg	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	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	45.3% 6.8mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	180% 216μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Yellow Onions	Canned Onions with Liquids	Recommended Dietary Allowance
Calcium	20% 200mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	33.8% 2.7mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	14.3% 60mg	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	47% 330mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	39% 1330mg	32.6% 1110mg	3400mg per day for Men 19-50 years
Selenium	NA	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	19% 2.1mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	21.6% 800g	25.4% 941g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sauteed Yellow Onions vs Canned Onions with Liquids:

• Sauteed Yellow Onions have 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.
• While Canned Onions Solids and Liquids contain 5 times more Vitamin B9 and 2.4 times more Vitamin C than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions as well as Canned Onions Solids and Liquids have insufficient amounts of Vitamin B3 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sauteed Yellow Onions vs Canned Onions with Liquids:

• Sauteed Yellow Onions have 2.1 times more Iron and 1.5 times more Magnesium than Canned Onions Solids and Liquids.
• While Canned Onions Solids and Liquids contain 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.
• Both Sauteed Yellow Onions and Canned Onions Solids and Liquids have similar amounts of Manganese, Phosphorus, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

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