Comparing Nutrients in 1 pound 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	4.38% 127kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	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	23% 30g	14% 18.2g	130g per day for Men 19-50 years
Sugars	18% 13g	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	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	21.5% 8.16g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	6.9% 3.86g	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	8.7% 0.1mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	2.1% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.94% 0.63mg	1.73% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	14.7% 59μg	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	13% 11.8mg	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	0.3% 0.045mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Onions	Canned Onions with Liquids	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	9.58% 0.086mg	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	17% 1.36mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	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	12.3% 86mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	15% 503mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	112% 1683mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	11.3% 418g	11.5% 427g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Cooked Chopped Frozen Onions has 1.3 times more Vitamin B9 than Canned Onions with Liquids.
• While 1 lb 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 pound 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 pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Onions vs Canned Onions with Liquids:

• 1 pound of Cooked Chopped Frozen Onions has 2.3 times more Iron than Canned Onions with Liquids.
• While 1 lb 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 pound.
• 1 pound of Cooked Chopped Frozen Onions lack sufficient amounts of Calcium and Zinc
• 1 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 pound.