Comparing Nutrients in 7 ounces Canned Onions with Liquids VS Frozen Whole Onions

Macros Ratio

	Protein	Fat	Carbs
Canned Onions with Liquids	17%	4%	79%
Frozen Whole Onions	9%	1%	90%

Macro Nutrients

	Canned Onions with Liquids	Frozen Whole Onions	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	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	6.14% 7.98g	13% 16.8g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	10.4% 7.56g	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	8.88% 3.37g	38g per day for Men 19-50 years
Protein	3% 1.7g	3.15% 1.77g	56g per day for Men 19-50 years

Vitamins

	Canned Onions with Liquids	Frozen Whole 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	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.92% 0.012mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.76% 0.12mg	2.17% 0.35mg	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	14% 0.18mg	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	10.4% 41.7μg	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	17.6% 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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Onions with Liquids	Frozen Whole Onions	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	11% 0.099mg	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	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	10.8% 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	7.94% 55.6mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	6.48% 220mg	8.3% 282mg	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	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	5.05% 187g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Onions with Liquids VS Frozen Whole Onions per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Onions with Liquids versus 7 oz of Frozen Whole Onions to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Canned Onions with Liquids have 1.2 times more Vitamin B1 and 1.5 times more Vitamin B6 than Frozen Whole Onions.
• While 7 oz of Frozen Whole Onions, Unprepared contain 2.1 times more Vitamin B9 and 1.9 times more Vitamin C than Canned Onions Solids and Liquids.
• Both Canned Onions Solids and Liquids as well as Frozen Whole Onions, Unprepared have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

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

• 7 ounces of Canned Onions with Liquids have 1.3 times more Calcium, 1.2 times more Phosphorus, 37.1 times more Sodium and 2.4 times more Zinc than Frozen Whole Onions.
• While 7 oz of Frozen Whole Onions, Unprepared contain 3.5 times more Iron, 1.7 times more Magnesium and 1.3 times more Potassium than Canned Onions Solids and Liquids.
• Both Canned Onions with Liquids and Frozen Whole Onions contain similar levels of Copper, Manganese and Water per seven ounces.
• 7 ounces of Canned Onions with Liquids lack sufficient amounts of Iron and Magnesium
• 7 ounces of Frozen Whole Onions lack sufficient amounts of Zinc
• Both Canned Onions Solids and Liquids as well as Frozen Whole Onions, Unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Whole Onions, Unprepared contain 2.1 times more Carbohydrate, 1.7 times more Sugars and 1.4 times more Fiber than Canned Onions Solids and Liquids.
• Both Canned Onions Solids and Liquids as well as Frozen Whole Onions, Unprepared provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.