Comparing Nutrients in 1 pound 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	2.97% 86kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	50.5% 49g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	21% 6.7g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	187% 3g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	128% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	14% 18.2g	27.4% 35.7g	130g per day for Men 19-50 years
Sugars	13.8% 9.98g	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	9.26% 6.7g	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	% 9.53g	g per day for Men 19-50 years
Sucrose	NA	% 3.67g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	6.9% 3.86g	7.7% 4.3g	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	12% 0.15mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.1% 0.027mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.73% 0.28mg	1.05% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	72.2% 0.94mg	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	11.3% 45.4μg	2.27% 9.07μg	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	21.7% 19.5mg	9.07% 8.16mg	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	2.1% 0.32mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	81.6% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Onions with Liquids	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	20.4% 204mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	27.7% 0.25mg	8.57% 0.077mg	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	7.37% 0.59mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	20% 0.46mg	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	18% 127mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	15% 503mg	17.7% 603mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	NA	55μg per day for Men 19-50 years
Sodium	112% 1683mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	11.5% 427g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

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