Comparing Nutrients in 7 ounces Canned Onions with Liquids VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Canned Onions with Liquids	17%	4%	79%
Potato Skin	17%	1%	82%

Macro Nutrients

	Canned Onions with Liquids	Potato Skin	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	3.97% 115kcal	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	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	0.37% 0.064g	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	19% 24.7g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	NA	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	13% 4.96g	38g per day for Men 19-50 years
Protein	3% 1.7g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Canned Onions with Liquids	Potato Skin	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	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.92% 0.012mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.76% 0.12mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.85% 0.19mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	36.5% 0.47mg	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	8.43% 33.7μg	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	25% 22.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Onions with Liquids	Potato Skin	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	93% 0.84mg	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	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	52% 1.2mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	6.48% 220mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.1% 0.6μg	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	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	5.05% 187g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Onions with Liquids VS Potato Skin per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Onions with Liquids vs Potato Skin:

• 7 ounces of Canned Onions with Liquids have 1.5 times more Vitamin B1 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 6.3 times more Vitamin B2, 16.9 times more Vitamin B3, 3.1 times more Vitamin B5, 1.7 times more Vitamin B6, 1.7 times more Vitamin B9 and 2.7 times more Vitamin C than Canned Onions Solids and Liquids.
• 7 ounces of Canned Onions with Liquids have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Canned Onions Solids and Liquids as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Onions with Liquids vs Potato Skin:

• 7 ounces of Canned Onions with Liquids have 1.5 times more Calcium and 37.1 times more Sodium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 7.7 times more Copper, 24.9 times more Iron, 3.8 times more Magnesium, 5.9 times more Manganese, 1.4 times more Phosphorus and 3.7 times more Potassium than Canned Onions Solids and Liquids.
• Both Canned Onions with Liquids and Potato Skin contain similar levels of Zinc and Water per seven ounces.
• 7 ounces of Canned Onions with Liquids lack sufficient amounts of Iron and Magnesium
• Both Canned Onions Solids and Liquids as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Potato Skin contain 3.1 times more Energy, 3.1 times more Carbohydrate, 2.1 times more Fiber and 3 times more Protein than Canned Onions Solids and Liquids.
• 7 ounces of Canned Onions with Liquids provide inadequate amounts of Energy and Protein
• Both Canned Onions Solids and Liquids as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.