Comparing Nutrients in 300 calories Canned Onions with Liquids VS Frozen Whole Onions

Weight per 300 calories

• Canned Onions with Liquids: 1579g
• Frozen Whole Onions: 857g

Frozen Whole Onions, Unprepared have 1.8 times more energy per unit of mass than Canned Onions Solids and Liquids, which is low in comparison to other foods. Canned Onions with Liquids having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Onions with Liquids or Frozen Whole Onions?

Macros Ratio

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

Macro Nutrients

	Canned Onions with Liquids	Frozen Whole Onions	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.42g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	0.29% 0.094g	32g per day for Men 19-50 years
Omega 3	1.97% 0.032g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	3.16% 0.54g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.5g	55.7% 72.4g	130g per day for Men 19-50 years
Sugars	48% 34.7g	45% 32.7g	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	50% 19g	38.3% 14.6g	38g per day for Men 19-50 years
Protein	24% 13.4g	13.6% 7.63g	56g per day for Men 19-50 years

Vitamins

	Canned Onions with Liquids	Frozen Whole Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.51mg	18.6% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6% 0.96mg	9.38% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	61.3% 0.8mg	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	39.5% 158μg	45% 180μg	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	75.4% 68mg	76% 68.6mg	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	7.37% 1.1mg	1.14% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.63% 3.16μg	2.86% 3.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Onions with Liquids	Frozen Whole Onions	Recommended Dietary Allowance
Calcium	71% 711mg	31% 309mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	47.6% 0.43mg	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	25.7% 2.05mg	49.3% 3.94mg	8mg per day for Men 19-50 years
Magnesium	22.6% 95mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	46.6% 1.07mg	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	63% 442mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	51.5% 1753mg	35.8% 1217mg	3400mg per day for Men 19-50 years
Selenium	8.6% 4.74μg	6.23% 3.43μg	55μg per day for Men 19-50 years
Sodium	391% 5858mg	5.7% 85.7mg	1500mg per day for Men 19-50 years
Zinc	41.6% 4.58mg	9.35% 1.03mg	11mg per day for Men 19-50 years
Water	40% 1486g	21% 773g	3700g per day for Men 19-50 years

Canned Onions With Liquids VS Frozen Whole Onions Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Onions with Liquids or Frozen Whole Onions?

Lets compare vitamin content per 300 calories of Canned Onions with Liquids vs Frozen Whole Onions:

• 300 calories of Canned Onions with Liquids have 2.3 times more Vitamin B1, 1.8 times more Vitamin B5, 2.7 times more Vitamin B6 and 6.4 times more Vitamin E than Frozen Whole Onions.
• While 300 kcal of Frozen Whole Onions, Unprepared contain 2.2 times more Vitamin B2 and 1.6 times more Vitamin B3 than Canned Onions Solids and Liquids.
• Both Canned Onions with Liquids and Frozen Whole Onions provide similar amounts of Vitamin B9 and Vitamin C per 300 calories.
• 300 calories of Frozen Whole Onions have insufficient amounts of Vitamin E
• Both Canned Onions Solids and Liquids as well as Frozen Whole Onions, Unprepared have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Canned Onions with Liquids vs Frozen Whole Onions:

• 300 calories of Canned Onions with Liquids have 2.3 times more Calcium, 2 times more Copper, 1.5 times more Manganese, 2.2 times more Phosphorus, 1.4 times more Potassium, 1.4 times more Selenium, 68.3 times more Sodium, 4.5 times more Zinc and 1.9 times more Water than Frozen Whole Onions.
• While 300 kcal of Frozen Whole Onions, Unprepared contain 1.9 times more Iron than Canned Onions Solids and Liquids.
• Both Canned Onions with Liquids and Frozen Whole Onions contain similar levels of Magnesium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Onions with Liquids have 1.3 times more Fiber and 1.8 times more Protein than Frozen Whole Onions.
• Both Canned Onions with Liquids and Frozen Whole Onions offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• Both Canned Onions Solids and Liquids as well as Frozen Whole Onions, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.