Comparing Nutrients in 1 pound Boiled Onions VS Canned Onions with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Onions	11%	4%	85%
Canned Onions with Liquids	17%	4%	79%

Macro Nutrients

	Boiled Onions	Canned Onions with Liquids	Recommended Dietary Allowance
Energy	6.9% 200kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.4% 46g	14% 18.2g	130g per day for Men 19-50 years
Sugars	29.6% 21.5g	13.8% 9.98g	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	9% 6.53g	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	% 9.93g	NA	g per day for Men 19-50 years
Sucrose	% 5g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	11% 6.17g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	16% 0.19mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.03% 0.1mg	2.1% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.68% 0.75mg	1.73% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	48% 0.62mg	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	17% 68μg	11.3% 45.4μg	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	26.2% 23.6mg	21.7% 19.5mg	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	0.6% 0.091mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Onions	Canned Onions with Liquids	Recommended Dietary Allowance
Calcium	9.98% 100mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	27.7% 0.25mg	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	13.6% 1.1mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	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	22.7% 159mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	15% 503mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	112% 1683mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	10.8% 399g	11.5% 427g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Onions vs Canned Onions with Liquids:

• Boiled and Drained Onions have 1.3 times more Vitamin B1, 3.8 times more Vitamin B2, 2.7 times more Vitamin B3, 1.5 times more Vitamin B9 and 1.2 times more Vitamin C than Canned Onions Solids and Liquids.
• Both Boiled and Drained Onions and Canned Onions Solids and Liquids have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Boiled and Drained Onions as well as Canned Onions Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Boiled Onions vs Canned Onions with Liquids:

• Boiled and Drained Onions have 1.2 times more Copper, 1.8 times more Iron, 1.8 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus, 1.5 times more Potassium and 2 times more Selenium than Canned Onions Solids and Liquids.
• While Canned Onions Solids and Liquids contain 2 times more Calcium, 123.7 times more Sodium and 1.4 times more Zinc than Boiled and Drained Onions.
• Both Boiled and Drained Onions and Canned Onions Solids and Liquids have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Onions have 2.3 times more Energy, 2.5 times more Carbohydrate, 2.2 times more Sugars and 1.6 times more Protein than Canned Onions Solids and Liquids.
• Both Boiled and Drained Onions and Canned Onions Solids and Liquids have similar amounts of Fiber per 1 lb.
• Both Boiled and Drained Onions as well as Canned Onions Solids and Liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.