Comparing Nutrients in 100 grams 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	0.66% 19kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.05% 0.016g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.48% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4g	4.4% 5.74g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	5.4% 3.9g	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	2.92% 2.12g	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	% 1.64g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	3.16% 1.2g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	1.5% 0.85g	1.73% 0.97g	56g per day for Men 19-50 years

Vitamins

	Canned Onions with Liquids	Young Green Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.67% 0.032mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.46% 0.006mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.38% 0.061mg	2.06% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.94% 0.097mg	2.76% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	6.77% 0.088mg	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	2.5% 10μg	7.5% 30μg	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	4.78% 4.3mg	15% 13.4mg	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	0.47% 0.07mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	130% 156μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Onions with Liquids	Young Green Onions	Recommended Dietary Allowance
Calcium	4.5% 45mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	6.1% 0.055mg	3.44% 0.031mg	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	1.63% 0.13mg	6.38% 0.51mg	8mg per day for Men 19-50 years
Magnesium	1.43% 6mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	4.43% 0.1mg	6.52% 0.15mg	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	4% 28mg	3.57% 25mg	700mg per day for Men 19-50 years
Potassium	3.26% 111mg	4.68% 159mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	24.7% 371mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.54% 94g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Onions with Liquids VS Young Green Onions per 100 g

Compare the macro and micronutrient content in 100 g of Canned Onions with Liquids versus 100 g of Young Green Onions to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Onions with Liquids vs Young Green Onions:

• 100 grams of Canned Onions with Liquids have 1.6 times more Vitamin B6 than Young Green Onions.
• While 100 g 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 100 grams.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Canned Onions with Liquids vs Young Green Onions:

• 100 grams 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 100 g 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 100 grams.
• 100 grams of Canned Onions with Liquids lack sufficient amounts of Iron and Magnesium
• 100 grams 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g 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.
• 100 grams 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 100 grams.