Comparing Nutrients in 100 grams Cooked Chopped Frozen Onions VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Onions	10%	3%	87%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Cooked Chopped Frozen Onions	Canned Orange Juice	Recommended Dietary Allowance
Energy	0.97% 28kcal	1.62% 47kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.05% 0.016g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	0.16% 0.027g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.07% 6.6g	8.47% 11g	130g per day for Men 19-50 years
Sugars	4% 2.9g	12% 8.76g	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	3.35% 2.43g	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	% 2.27g	g per day for Men 19-50 years
Sucrose	NA	% 4.06g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	0.79% 0.3g	38g per day for Men 19-50 years
Protein	1.38% 0.77g	1.2% 0.68g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Onions	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	3.25% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.92% 0.025mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.87% 0.14mg	1.26% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.099mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.3% 0.069mg	2.4% 0.031mg	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	3.25% 13μg	6% 24μg	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	2.9% 2.6mg	33.4% 30mg	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	0.067% 0.01mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Onions	Canned Orange Juice	Recommended Dietary Allowance
Calcium	1.6% 16mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	2.1% 0.019mg	2.44% 0.022mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.78% 31.3μg	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	3.75% 0.3mg	1.25% 0.1mg	8mg per day for Men 19-50 years
Magnesium	1.43% 6mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	3.1% 0.071mg	0.91% 0.021mg	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	2.7% 19mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	3.18% 108mg	5.4% 184mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.37% 87.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Onions VS Canned Orange Juice per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Chopped Frozen Onions versus 100 g of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Chopped Frozen Onions vs Canned Orange Juice:

• 100 grams of Cooked Chopped Frozen Onions have 2.2 times more Vitamin B6 than Canned Orange Juice.
• While 100 g of Unsweetened Canned Orange Juice contain 1.7 times more Vitamin B1, 1.8 times more Vitamin B5, 1.8 times more Vitamin B9 and 11.6 times more Vitamin C than Boiled Chopped Frozen Onions.
• 100 grams of Cooked Chopped Frozen Onions have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Boiled Chopped Frozen Onions 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 100 grams.

Comparing minerals per 100 grams for Cooked Chopped Frozen Onions vs Canned Orange Juice:

• 100 grams of Cooked Chopped Frozen Onions have 3 times more Iron and 3.4 times more Manganese than Canned Orange Juice.
• While 100 g of Unsweetened Canned Orange Juice contain 1.7 times more Magnesium and 1.7 times more Potassium than Boiled Chopped Frozen Onions.
• Both Cooked Chopped Frozen Onions and Canned Orange Juice contain similar levels of Copper, Phosphorus and Water per 100 grams.
• 100 grams of Cooked Chopped Frozen Onions lack sufficient amounts of Magnesium
• 100 grams of Canned Orange Juice lack sufficient amounts of Iron and Manganese
• Both Boiled Chopped Frozen Onions as well as Unsweetened Canned Orange Juice lack sufficient amounts of Calcium, Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Chopped Frozen Onions have 6 times more Fiber than Canned Orange Juice.
• While 100 g of Unsweetened Canned Orange Juice contain 1.7 times more Carbohydrate and 3 times more Sugars than Boiled Chopped Frozen Onions.
• 100 grams of Canned Orange Juice provide inadequate amounts of Fiber
• Both Boiled Chopped Frozen Onions as well as Unsweetened Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 100 grams.