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

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Onions	Canned Onions with Liquids	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	0.4% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.2% 13.3g	6.14% 7.98g	130g per day for Men 19-50 years
Sugars	7.94% 5.75g	6.02% 4.37g	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	7.3% 2.78g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	3% 1.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Onions	Canned Onions with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.65% 0.032mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.75% 0.036mg	0.92% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.64% 0.26mg	0.76% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.15mg	3.85% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	21% 0.27mg	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	6.45% 25.8μg	4.96% 20μg	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	11.2% 10mg	9.5% 8.53mg	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	0.13% 0.02mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Onions	Canned Onions with Liquids	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	5.3% 0.048mg	12% 0.11mg	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	8.43% 0.67mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	3.45% 0.079mg	8.8% 0.2mg	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	0.57% 3.97mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	6.48% 220mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	49% 736mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	4.95% 183g	5.05% 187g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Cooked Frozen Onions have 1.3 times more Vitamin B9 than Canned Onions with Liquids.
• While 7 oz of Canned Onions Solids and Liquids contain 2 times more Vitamin B1 and 2 times more Vitamin B6 than Boiled and Drained Frozen Onions.
• Both Cooked Frozen Onions and Canned Onions with Liquids provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Cooked Frozen Onions have insufficient amounts of Vitamin B1
• Both Boiled and Drained Frozen Onions as well as Canned Onions Solids and Liquids 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 Cooked Frozen Onions vs Canned Onions with Liquids:

• 7 ounces of Cooked Frozen Onions have 2.6 times more Iron than Canned Onions with Liquids.
• While 7 oz of Canned Onions Solids and Liquids contain 1.7 times more Calcium, 2.3 times more Copper, 2.6 times more Manganese, 14 times more Phosphorus, 46.4 times more Sodium and 3.2 times more Zinc than Boiled and Drained Frozen Onions.
• Both Cooked Frozen Onions and Canned Onions with Liquids contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Cooked Frozen Onions lack sufficient amounts of Manganese, Phosphorus and Zinc
• 7 ounces of Canned Onions with Liquids lack sufficient amounts of Iron
• Both Boiled and Drained Frozen Onions as well as Canned Onions Solids and Liquids lack sufficient amounts of Magnesium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Onions have 1.7 times more Carbohydrate and 1.3 times more Sugars than Canned Onions with Liquids.
• Both Cooked Frozen Onions and Canned Onions with Liquids offer comparable quantities of Fiber per seven ounces.
• Both Boiled and Drained Frozen Onions as well as Canned Onions Solids and Liquids provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.