Comparing Nutrients in 7 ounces Canned Onions with Liquids VS Cooked Chopped Frozen Onions

Macros Ratio

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

Macro Nutrients

	Canned Onions with Liquids	Cooked Chopped Frozen Onions	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.14% 7.98g	10% 13g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	7.94% 5.75g	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	6.27% 2.4g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	3% 1.7g	2.73% 1.53g	56g per day for Men 19-50 years

Vitamins

	Canned Onions with Liquids	Cooked Chopped Frozen Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	3.8% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.92% 0.012mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.76% 0.12mg	1.72% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.85% 0.19mg	3.93% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	10.5% 0.14mg	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	4.96% 20μg	6.45% 25.8μg	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	9.5% 8.53mg	5.73% 5.16mg	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	0.93% 0.14mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Onions with Liquids	Cooked Chopped Frozen Onions	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	4.2% 0.038mg	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	3.22% 0.26mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	6.13% 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	7.94% 55.6mg	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	6.48% 220mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	49% 736mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	5.05% 187g	4.95% 183g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Onions with Liquids vs Cooked Chopped Frozen Onions:

• Canned Onions Solids and Liquids have 1.4 times more Vitamin B1, 2 times more Vitamin B6 and 1.7 times more Vitamin C than Boiled Chopped Frozen Onions.
• While Boiled Chopped Frozen Onions contain 4.2 times more Vitamin B2 and 1.3 times more Vitamin B9 than Canned Onions Solids and Liquids.
• Both Canned Onions Solids and Liquids and Boiled Chopped Frozen Onions have similar amounts of Vitamin B5 per 7 oz.
• Both Canned Onions Solids and Liquids as well as Boiled Chopped Frozen Onions have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Canned Onions with Liquids vs Cooked Chopped Frozen Onions:

• Canned Onions Solids and Liquids have 2.8 times more Calcium, 2.9 times more Copper, 1.4 times more Manganese, 1.5 times more Phosphorus, 30.9 times more Sodium and 4.1 times more Zinc than Boiled Chopped Frozen Onions.
• While Boiled Chopped Frozen Onions contain 2.3 times more Iron than Canned Onions Solids and Liquids.
• Both Canned Onions Solids and Liquids and Boiled Chopped Frozen Onions have similar amounts of Magnesium, Potassium and Water per 7 oz.
• Both Canned Onions Solids and Liquids as well as Boiled Chopped Frozen Onions have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled Chopped Frozen Onions contain 1.6 times more Carbohydrate, 1.3 times more Sugars and 1.5 times more Fiber than Canned Onions Solids and Liquids.
• Both Canned Onions Solids and Liquids and Boiled Chopped Frozen Onions have similar amounts of Protein per 7 oz.
• Both Canned Onions Solids and Liquids as well as Boiled Chopped Frozen Onions have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.