Comparing Nutrients in 1 pound Frozen Whole Onions VS Canned Onions with Liquids

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Onions	9%	1%	90%
Canned Onions with Liquids	17%	4%	79%

Macro Nutrients

	Frozen Whole Onions	Canned Onions with Liquids	Recommended Dietary Allowance
Energy	5.47% 159kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	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	29.5% 38.3g	14% 18.2g	130g per day for Men 19-50 years
Sugars	24% 17.3g	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	20.3% 7.7g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	7.2% 4.04g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole 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	9.83% 0.12mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.37% 0.11mg	2.1% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	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	32.4% 0.42mg	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	24% 95μg	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	40.3% 36.3mg	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	1.5% 1.8μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Onions	Canned Onions with Liquids	Recommended Dietary Allowance
Calcium	16.3% 163mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	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	26% 2.1mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	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	15% 104mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	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	3.02% 45.4mg	112% 1683mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	11% 409g	11.5% 427g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Frozen Whole 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 Frozen Whole Onions vs Canned Onions with Liquids:

• 1 pound of Frozen Whole Onions has 2.1 times more Vitamin B9 and 1.9 times more Vitamin C than Canned Onions with Liquids.
• While 1 lb of Canned Onions Solids and Liquids contains 1.5 times more Vitamin B6 than Frozen Whole Onions, Unprepared.
• Both Frozen Whole Onions and Canned Onions with Liquids provide similar amounts of Vitamin B1 per one pound.
• Both Frozen Whole Onions, Unprepared 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 Frozen Whole Onions vs Canned Onions with Liquids:

• 1 pound of Frozen Whole Onions has 3.5 times more Iron, 1.7 times more Magnesium, 1.2 times more Manganese and 1.3 times more Potassium than Canned Onions with Liquids.
• While 1 lb of Canned Onions Solids and Liquids contains 37.1 times more Sodium and 2.4 times more Zinc than Frozen Whole Onions, Unprepared.
• Both Frozen Whole Onions and Canned Onions with Liquids contain similar levels of Calcium, Copper, Phosphorus and Water per one pound.
• 1 pound of Frozen Whole Onions lack sufficient amounts of Zinc
• 1 pound of Canned Onions with Liquids lack sufficient amounts of Iron and Magnesium
• Both Frozen Whole Onions, Unprepared as well as Canned Onions Solids and Liquids lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Whole Onions has 2.1 times more Carbohydrate, 1.7 times more Sugars and 1.4 times more Fiber than Canned Onions with Liquids.
• Both Frozen Whole Onions, Unprepared as well as Canned Onions Solids and Liquids provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.