Comparing Nutrients in 7 ounces Canned Onions with Liquids VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Canned Onions with Liquids	17%	4%	79%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Canned Onions with Liquids	Canned Orange Juice	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	0.32% 0.054g	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	17% 22g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	24% 17.4g	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	6.65% 4.82g	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	% 4.5g	g per day for Men 19-50 years
Sucrose	NA	% 8.06g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	3% 1.7g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Canned Onions with Liquids	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	6.45% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.92% 0.012mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.76% 0.12mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.85% 0.19mg	7.14% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	4.73% 0.062mg	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	12% 47.6μg	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	66.4% 59.7mg	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	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Onions with Liquids	Canned Orange Juice	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	4.85% 0.044mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.55% 62μg	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	2.5% 0.2mg	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	1.8% 0.042mg	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	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	6.48% 220mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	49% 736mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	5.05% 187g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Onions with Liquids VS Canned Orange Juice per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Onions with Liquids vs Canned Orange Juice:

• 7 ounces of Canned Onions with Liquids have 4.4 times more Vitamin B6 than Canned Orange Juice.
• While 7 oz of Unsweetened Canned Orange Juice contain 1.9 times more Vitamin B5, 2.4 times more Vitamin B9 and 7 times more Vitamin C than Canned Onions Solids and Liquids.
• Both Canned Onions with Liquids and Canned Orange Juice provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Canned Onions with Liquids have insufficient amounts of Vitamin B5
• Both Canned Onions Solids and Liquids as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Canned Onions with Liquids vs Canned Orange Juice:

• 7 ounces of Canned Onions with Liquids have 4.5 times more Calcium, 2.5 times more Copper, 4.9 times more Manganese, 1.6 times more Phosphorus, 92.8 times more Sodium and 7.3 times more Zinc than Canned Orange Juice.
• While 7 oz of Unsweetened Canned Orange Juice contain 1.7 times more Magnesium and 1.7 times more Potassium than Canned Onions Solids and Liquids.
• Both Canned Onions with Liquids and Canned Orange Juice contain similar levels of Water per seven ounces.
• 7 ounces of Canned Onions with Liquids lack sufficient amounts of Magnesium
• 7 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Manganese and Zinc
• Both Canned Onions Solids and Liquids as well as Unsweetened Canned Orange Juice lack sufficient amounts of Iron and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Onions with Liquids have 4 times more Fiber than Canned Orange Juice.
• While 7 oz of Unsweetened Canned Orange Juice contain 2.7 times more Carbohydrate and 4 times more Sugars than Canned Onions Solids and Liquids.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Fiber
• Both Canned Onions Solids and Liquids as well as Unsweetened Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.