Comparing Nutrients in 300 calories Canned Onions with Liquids VS Sweet Onions

Weight per 300 calories

• Canned Onions with Liquids: 1579g
• Sweet Onions: 938g

Raw Sweet Onions have 1.7 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 Sweet Onions?

Macros Ratio

	Protein	Fat	Carbs
Canned Onions with Liquids	17%	4%	79%
Sweet Onions	9%	2%	89%

Macro Nutrients

	Canned Onions with Liquids	Sweet Onions	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.42g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	NA	32g per day for Men 19-50 years
Omega 3	1.97% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	3.16% 0.54g	NA	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	54.4% 70.8g	130g per day for Men 19-50 years
Sugars	48% 34.7g	65% 47g	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	26% 19g	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	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 6.75g	g per day for Men 19-50 years
Fiber	50% 19g	22.2% 8.44g	38g per day for Men 19-50 years
Protein	24% 13.4g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Canned Onions with Liquids	Sweet 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	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	14.4% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6% 0.96mg	7.8% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	94% 1.2mg	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	54% 216μg	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	75.4% 68mg	50% 45mg	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	1.25% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.63% 3.16μg	2.34% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Onions with Liquids	Sweet Onions	Recommended Dietary Allowance
Calcium	71% 711mg	18.8% 188mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	58.3% 0.53mg	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	30.5% 2.44mg	8mg per day for Men 19-50 years
Magnesium	22.6% 95mg	20% 84.4mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	31% 0.71mg	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	36% 253mg	700mg per day for Men 19-50 years
Potassium	51.5% 1753mg	33% 1116mg	3400mg per day for Men 19-50 years
Selenium	8.6% 4.74μg	8.52% 4.7μg	55μg per day for Men 19-50 years
Sodium	391% 5858mg	5% 75mg	1500mg per day for Men 19-50 years
Zinc	41.6% 4.58mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	40% 1486g	23% 855g	3700g per day for Men 19-50 years

Canned Onions With Liquids VS Sweet Onions Nutrients Per 300 Kcal

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

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

• 300 calories of Canned Onions with Liquids have 1.3 times more Vitamin B1, 1.7 times more Vitamin B5, 1.8 times more Vitamin B6, 1.5 times more Vitamin C and 5.9 times more Vitamin E than Sweet Onions.
• While 300 kcal of Raw Sweet Onions contain 2 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.4 times more Vitamin B9 than Canned Onions Solids and Liquids.
• 300 calories of Sweet Onions have insufficient amounts of Vitamin E
• Both Canned Onions Solids and Liquids as well as Raw Sweet Onions have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 300 calories.

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

• 300 calories of Canned Onions with Liquids have 3.8 times more Calcium, 1.7 times more Copper, 2.3 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Potassium, 78.1 times more Sodium, 3.8 times more Zinc and 1.7 times more Water than Sweet Onions.
• Both Canned Onions with Liquids and Sweet Onions contain similar levels of Iron, Magnesium and Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Onions with Liquids have 2.2 times more Fiber and 1.8 times more Protein than Sweet Onions.
• While 300 kcal of Raw Sweet Onions contain 1.4 times more Sugars than Canned Onions Solids and Liquids.
• Both Canned Onions with Liquids and Sweet Onions offer comparable quantities of Energy and Carbohydrate per 300 calories.