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

Weight per 300 calories

• Frozen Chopped Onions: 1035g
• Canned Onions with Liquids: 1579g

Frozen Chopped Onions have 1.5 times more energy per 100g than Canned Onions with Liquids. It has very low energy density when compared to other foods. Canned Onions Solids and Liquids having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Onions	10%	3%	87%
Canned Onions with Liquids	17%	4%	79%

Macro Nutrients

	Frozen Chopped Onions	Canned Onions with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.07% 1.03g	1.47% 1.42g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	1.3% 0.021g	1.97% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	3.16% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.3% 70.6g	49% 63.5g	130g per day for Men 19-50 years
Sugars	NA	48% 34.7g	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	49% 18.6g	50% 19g	38g per day for Men 19-50 years
Protein	14.6% 8.17g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Onions	Canned Onions with Liquids	Recommended Dietary Allowance
Vitamin A	2.3% 20.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	42% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.76% 1.56mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.06mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	166% 2.16mg	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	44% 176μg	39.5% 158μg	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	38% 34mg	75.4% 68mg	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	NA	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.63% 3.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Onions	Canned Onions with Liquids	Recommended Dietary Allowance
Calcium	17.6% 176mg	71% 711mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	96% 0.87mg	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	42.7% 3.4mg	25.7% 2.05mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.4mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	33.3% 0.77mg	70% 1.6mg	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	32.5% 228mg	63% 442mg	700mg per day for Men 19-50 years
Potassium	37.7% 1283mg	51.5% 1753mg	3400mg per day for Men 19-50 years
Selenium	7.52% 4.14μg	8.6% 4.74μg	55μg per day for Men 19-50 years
Sodium	8.28% 124mg	391% 5858mg	1500mg per day for Men 19-50 years
Zinc	6.6% 0.72mg	41.6% 4.58mg	11mg per day for Men 19-50 years
Water	25.7% 952g	40% 1486g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Frozen Chopped Onions have 2.9 times more Vitamin B2 and 1.6 times more Vitamin B3 than Canned Onions with Liquids.
• While 300 kcal of Canned Onions Solids and Liquids contain 1.6 times more Vitamin B1, 1.5 times more Vitamin B5, 2.8 times more Vitamin B6 and 2 times more Vitamin C than Frozen Chopped Onions, Unprepared.
• Both Frozen Chopped Onions and Canned Onions with Liquids provide similar amounts of Vitamin B9 per 300 calories.
• Both Frozen Chopped Onions, Unprepared as well as Canned Onions Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Frozen Chopped Onions have 1.7 times more Iron than Canned Onions with Liquids.
• While 300 kcal of Canned Onions Solids and Liquids contain 4 times more Calcium, 4.4 times more Copper, 1.3 times more Magnesium, 2.1 times more Manganese, 1.9 times more Phosphorus, 1.4 times more Potassium, 47.2 times more Sodium, 6.3 times more Zinc and 1.6 times more Water than Frozen Chopped Onions, Unprepared.
• Both Frozen Chopped Onions and Canned Onions with Liquids contain similar levels of Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Canned Onions Solids and Liquids contain 1.6 times more Protein than Frozen Chopped Onions, Unprepared.
• Both Frozen Chopped Onions and Canned Onions with Liquids offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• Both Frozen Chopped Onions, Unprepared as well as Canned Onions Solids and Liquids provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.