Comparing Nutrients in 300 calories Canned Onions with Liquids VS Sauteed Yellow Onions

Weight per 300 calories

• Canned Onions with Liquids: 1579g
• Sauteed Yellow Onions: 244g

Sauteed Yellow Onions have 6.5 times more energy per unit of mass than Canned Onions Solids and Liquids, which is average in comparison to other foods. Canned Onions with Liquids having very low energy density.

Which food has more nutrients per 300 calories - Canned Onions with Liquids or Sauteed Yellow Onions?

Macros Ratio

	Protein	Fat	Carbs
Canned Onions with Liquids	17%	4%	79%
Sauteed Yellow Onions	3%	73%	24%

Macro Nutrients

	Canned Onions with Liquids	Sauteed Yellow Onions	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.42g	27% 26.3g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	11.3% 3.6g	32g per day for Men 19-50 years
Omega 3	1.97% 0.032g	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	3.16% 0.54g	69% 11.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	49% 63.5g	14.7% 19g	130g per day for Men 19-50 years
Sugars	48% 34.7g	NA	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	4.98% 3.6g	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	% 5.12g	g per day for Men 19-50 years
Sucrose	NA	% 1.98g	g per day for Men 19-50 years
Fiber	50% 19g	11% 4.15g	38g per day for Men 19-50 years
Protein	24% 13.4g	4.14% 2.3g	56g per day for Men 19-50 years

Vitamins

	Canned Onions with Liquids	Sauteed Yellow Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.51mg	9.96% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6% 0.96mg	0.56% 0.09mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	39% 0.5mg	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	1.2% 4.88μg	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	4.88% 4.4mg	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	11% 1.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.63% 3.16μg	44% 52.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Onions with Liquids	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	71% 711mg	4.88% 48.8mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	4.6% 0.041mg	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	8.23% 0.66mg	8mg per day for Men 19-50 years
Magnesium	22.6% 95mg	5.23% 22mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	11% 0.25mg	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	11.5% 80.5mg	700mg per day for Men 19-50 years
Potassium	51.5% 1753mg	9.54% 324mg	3400mg per day for Men 19-50 years
Selenium	8.6% 4.74μg	NA	55μg per day for Men 19-50 years
Sodium	391% 5858mg	1.95% 29.3mg	1500mg per day for Men 19-50 years
Zinc	41.6% 4.58mg	4.66% 0.51mg	11mg per day for Men 19-50 years
Water	40% 1486g	5.27% 195g	3700g per day for Men 19-50 years

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

• Canned Onions Solids and Liquids have 4.2 times more Vitamin B1, 10.7 times more Vitamin B3, 3.7 times more Vitamin B5, 4.3 times more Vitamin B6, 32.4 times more Vitamin B9 and 15.5 times more Vitamin C than Sauteed Yellow Onions.
• While Sauteed Yellow Onions contain 1.5 times more Vitamin E and 16.7 times more Vitamin K than Canned Onions Solids and Liquids.
• Both Canned Onions Solids and Liquids and Sauteed Yellow Onions have similar amounts of Vitamin B2 per 300 kcal.
• Both Canned Onions Solids and Liquids as well as Sauteed Yellow Onions have insufficient amounts of Vitamin D in 300 kcal.

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

• Canned Onions Solids and Liquids have 14.6 times more Calcium, 20.9 times more Copper, 3.1 times more Iron, 4.3 times more Magnesium, 6.5 times more Manganese, 5.5 times more Phosphorus, 5.4 times more Potassium, 200.1 times more Sodium, 8.9 times more Zinc and 7.6 times more Water than Sauteed Yellow Onions.

Comparison of macro-nutrients per 300 calories:

• Canned Onions Solids and Liquids have 3.3 times more Carbohydrate, 4.6 times more Fiber and 5.8 times more Protein than Sauteed Yellow Onions.
• While Sauteed Yellow Onions contain 18.5 times more Fat, 14.3 times more Saturated Fat, 51 times more Omega 3 and 21.9 times more Omega 6 than Canned Onions Solids and Liquids.
• Both Canned Onions Solids and Liquids and Sauteed Yellow Onions have similar amounts of Energy per 300 kcal.
• Both Canned Onions Solids and Liquids as well as Sauteed Yellow Onions have insufficient amounts of Glucose and Sucrose in 300 kcal.