Comparing Nutrients in 5 ounces Onions VS Canned Onions with Liquids

Macros Ratio

	Protein	Fat	Carbs
Onions	10%	2%	88%
Canned Onions with Liquids	17%	4%	79%

Macro Nutrients

	Onions	Canned Onions with Liquids	Recommended Dietary Allowance
Energy	1.96% 56.7kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13.2g	4.4% 5.7g	130g per day for Men 19-50 years
Sugars	8.3% 6g	4.3% 3.1g	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	2.52% 1.83g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	6.34% 2.4g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	2.8% 1.56g	2.15% 1.2g	56g per day for Men 19-50 years

Vitamins

	Onions	Canned Onions with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	0.65% 0.009mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.03% 0.16mg	0.54% 0.086mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.17mg	2.75% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	15% 0.19mg	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	6.73% 27μg	3.54% 14μg	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	11.7% 10.5mg	6.77% 6.1mg	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	0.19% 0.028mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions	Canned Onions with Liquids	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	8.66% 0.078mg	0.9mg per day for Men 19-50 years
Fluoride	0.039% 1.56μg	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	3.72% 0.3mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	7.95% 0.18mg	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	5.87% 41mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	4.63% 157mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	35% 526mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.6% 133g	3700g per day for Men 19-50 years

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

• Raw Onions have 1.4 times more Vitamin B1, 4.5 times more Vitamin B2, 1.3 times more Vitamin B5, 1.9 times more Vitamin B9 and 1.7 times more Vitamin C than Canned Onions Solids and Liquids.
• Both Raw Onions and Canned Onions Solids and Liquids have similar amounts of Vitamin B6 per 5 oz.
• Both Raw Onions as well as Canned Onions Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 5 oz.

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

• Raw Onions have 1.6 times more Iron, 1.7 times more Magnesium, 1.3 times more Manganese and 1.3 times more Potassium than Canned Onions Solids and Liquids.
• While Canned Onions Solids and Liquids contain 2 times more Calcium, 1.4 times more Copper, 92.8 times more Sodium and 1.7 times more Zinc than Raw Onions.
• Both Raw Onions and Canned Onions Solids and Liquids have similar amounts of Phosphorus and Water per 5 oz.
• Both Raw Onions as well as Canned Onions Solids and Liquids have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Onions have 2.1 times more Energy, 2.3 times more Carbohydrate, 1.9 times more Sugars, 1.4 times more Fiber and 1.3 times more Protein than Canned Onions Solids and Liquids.
• Both Raw Onions as well as Canned Onions Solids and Liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.