Comparing Nutrients in 5 ounces Canned Onions with Liquids VS 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	0.93% 27kcal	6% 174kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	6.54% 2.1g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	58.5% 0.94g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	40% 6.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	4.4% 5.7g	8.57% 11g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	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	2.9% 2.1g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	% 1.15g	g per day for Men 19-50 years
Fiber	4.48% 1.7g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	2.15% 1.2g	2.4% 1.35g	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	3.78% 0.045mg	5.8% 0.069mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.65% 0.009mg	4.47% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.54% 0.086mg	0.33% 0.052mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.75% 0.14mg	4.88% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	22.6% 0.29mg	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	3.54% 14μg	0.71% 2.83μg	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	6.77% 6.1mg	2.83% 2.55mg	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	0.66% 0.099mg	6.43% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	25.5% 30.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Onions with Liquids	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	6.38% 63.8mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	8.66% 0.078mg	2.68% 0.024mg	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	2.3% 0.18mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	6.3% 0.14mg	6.3% 0.14mg	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	5.67% 39.7mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	4.63% 157mg	5.54% 189mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	NA	55μg per day for Men 19-50 years
Sodium	35% 526mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.07% 113g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Onions with Liquids vs Sauteed Yellow Onions:

• Canned Onions Solids and Liquids have 5 times more Vitamin B9 and 2.4 times more Vitamin C than Sauteed Yellow Onions.
• While Sauteed Yellow Onions contain 1.5 times more Vitamin B1, 6.8 times more Vitamin B2, 1.8 times more Vitamin B5, 1.5 times more Vitamin B6, 9.7 times more Vitamin E and 108 times more Vitamin K than Canned Onions Solids and Liquids.
• Both Canned Onions Solids and Liquids as well as Sauteed Yellow Onions have insufficient amounts of Vitamin B3 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Onions with Liquids vs Sauteed Yellow Onions:

• Canned Onions Solids and Liquids have 2.3 times more Calcium, 3.2 times more Copper, 30.9 times more Sodium and 1.4 times more Zinc than Sauteed Yellow Onions.
• While Sauteed Yellow Onions contain 2.1 times more Iron and 1.5 times more Magnesium than Canned Onions Solids and Liquids.
• Both Canned Onions Solids and Liquids and Sauteed Yellow Onions have similar amounts of Manganese, Phosphorus, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Sauteed Yellow Onions contain 6.5 times more Energy, 120 times more Fat, 92.3 times more Saturated Fat, 330 times more Omega 3, 141.5 times more Omega 6, 2 times more Carbohydrate and 1.4 times more Fiber than Canned Onions Solids and Liquids.
• Both Canned Onions Solids and Liquids and Sauteed Yellow Onions have similar amounts of Protein per 5 oz.
• Both Canned Onions Solids and Liquids as well as Sauteed Yellow Onions have insufficient amounts of Glucose and Sucrose in 5 oz.