Comparing Nutrients in 7 ounces Canned Onions with Liquids VS Young Green Onions

Macros Ratio

	Protein	Fat	Carbs
Canned Onions with Liquids	17%	4%	79%
Young Green Onions	12%	14%	74%

Macro Nutrients

	Canned Onions with Liquids	Young Green Onions	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	0.95% 0.16g	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	8.76% 11.4g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	10.7% 7.76g	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	5.8% 4.2g	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	% 3.25g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	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	3.44% 1.92g	56g per day for Men 19-50 years

Vitamins

	Canned Onions with Liquids	Young Green Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	44% 397μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.92% 0.012mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.76% 0.12mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.85% 0.19mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	13.4% 0.17mg	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	15% 59.5μg	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	29.5% 26.6mg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	258% 310μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Onions with Liquids	Young Green Onions	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	6.84% 0.062mg	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	12.7% 1mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	13% 0.3mg	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	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	6.48% 220mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	49% 736mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	5.05% 187g	4.95% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Onions with Liquids VS Young Green Onions per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Onions with Liquids versus 7 oz of Young Green 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 Young Green Onions:

• 7 ounces of Canned Onions with Liquids have 1.6 times more Vitamin B6 than Young Green Onions.
• While 7 oz of Young Green Onions, tops only contain more Vitamin A, 4.3 times more Vitamin B2, 5.4 times more Vitamin B3, 1.4 times more Vitamin B5, 3 times more Vitamin B9, 3.1 times more Vitamin C and 781.5 times more Vitamin K than Canned Onions Solids and Liquids.
• Both Canned Onions with Liquids and Young Green Onions provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Canned Onions with Liquids have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin K
• Both Canned Onions Solids and Liquids as well as Young Green Onions, tops only have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Onions with Liquids vs Young Green Onions:

• 7 ounces of Canned Onions with Liquids have 1.8 times more Copper, 24.7 times more Sodium and 1.5 times more Zinc than Young Green Onions.
• While 7 oz of Young Green Onions, tops only contain 3.9 times more Iron, 2.7 times more Magnesium, 1.5 times more Manganese and 1.4 times more Potassium than Canned Onions Solids and Liquids.
• Both Canned Onions with Liquids and Young Green Onions contain similar levels of Calcium, Phosphorus and Water per seven ounces.
• 7 ounces of Canned Onions with Liquids lack sufficient amounts of Iron and Magnesium
• 7 ounces of Young Green Onions lack sufficient amounts of Zinc
• Both Canned Onions Solids and Liquids as well as Young Green Onions, tops only lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Young Green Onions, tops only contain 20 times more Omega 3, 1.4 times more Carbohydrate, 1.8 times more Sugars and 1.5 times more Fiber than Canned Onions Solids and Liquids.
• 7 ounces of Canned Onions with Liquids provide inadequate amounts of Omega 3
• Both Canned Onions Solids and Liquids as well as Young Green Onions, tops only provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.