Comparing Nutrients in 100 calories Onions FlakesVS Canned Onions with Liquids

Weight per 100 calories

Onions Flakes

28.7g

Canned Onions with Liquids

526g

Onions Flakes have 18.4 times more energy per 100g than Canned Onions with Liquids. It has high energy density when compared to other foods. Canned Onions Solids and Liquids having very low energy density.

Which food has more nutrients per 100 calories - Onions Flakes or Canned Onions with Liquids?

Macros Ratio

Protein Fat Carbs

Onions Flakes

10%

89%

Canned Onions with Liquids

17%

79%

100 kcal ▼

Macro Nutrients

Onions Flakesvs Canned Onions with Liquids

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.14%0.13g

Fat

0.49%0.47g

0.13 gvs0.47 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.07%0.022g

Saturated Fat

0.26%0.084g

0.022 gvs0.084 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.16%0.003g

Omega 3

0.66%0.011g

0.003 gvs0.011 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.29%0.049g

Omega 6

1.05%0.18g

0.049 gvs0.18 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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18.4%24g

Carbohydrate

16.3%21g

24 gvs21 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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14.8%10.7g

Sugars

16%11.6g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

10.7 gvs11.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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6.94%2.64g

Fiber

16.6%6.3g

2.64 gvs6.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.58%2.56g

Protein

8%4.47g

2.56 gvs4.47 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Onions Flakesvs Canned Onions with Liquids

0.032%0.29μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0.29 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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12%0.14mg

Vitamin B1

14%0.17mg

Thiamine

0.14 mgvs0.17 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2.2%0.029mg

Vitamin B2

2.43%0.032mg

Riboflavin

0.029 mgvs0.032 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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1.77%0.28mg

Vitamin B3

2%0.32mg

Niacin, nicotinic acid, niacinamide

0.28 mgvs0.32 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.9%0.4mg

Vitamin B5

10.2%0.51mg

Pantothenic acid

0.4 mgvs0.51 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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35.3%0.46mg

Vitamin B6

55.5%0.72mg

Pyridoxine

0.46 mgvs0.72 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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12%47.6μg

Vitamin B9

13%52.6μg

Folates and Folic Acid

47.6 μgvs52.6 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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24%21.5mg

Vitamin C

25%22.6mg

Ascorbic acid

21.5 mgvs22.6 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.34%0.052mg

Vitamin E

2.46%0.37mg

Tocopherols and Tocotrienols

0.052 mgvs0.37 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.91%1.1μg

Vitamin K

0.88%1.05μg

Phytomenadione or phylloquinone

1.1 μgvs1.05 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Onions Flakesvs Canned Onions with Liquids

7.36%73.6mg

Calcium

23.7%237mg

73.6 mgvs237 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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13.2%0.12mg

Copper

32%0.29mg

0.12 mgvs0.29 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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5.55%0.44mg

Iron

8.55%0.68mg

0.44 mgvs0.68 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.28%26.4mg

Magnesium

7.5%31.6mg

26.4 mgvs31.6 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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17.3%0.4mg

Manganese

23.3%0.54mg

0.4 mgvs0.54 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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12.4%87mg

Phosphorus

21%147mg

87 mgvs147 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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13.7%465mg

Potassium

17%584mg

465 mgvs584 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.6%1.43μg

Selenium

2.87%1.58μg

1.43 μgvs1.58 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.4%6mg

Sodium

130%1953mg

6 mgvs1953 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.92%0.54mg

Zinc

14%1.53mg

0.54 mgvs1.53 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.03%1.13g

Water

13.4%495g

1.13 gvs495 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Onions Flakes vs Canned Onions with Liquids:

Canned Onions Solids and Liquids contain 1.3 times more Vitamin B5, 1.6 times more Vitamin B6 and 7.1 times more Vitamin E than Dry Onions Flakes.
Both Dry Onions Flakes and Canned Onions Solids and Liquids have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C per 100 kcal.
Both Dry Onions Flakes as well as Canned Onions Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Onions Flakes vs Canned Onions with Liquids:

Canned Onions Solids and Liquids contain 3.2 times more Calcium, 2.4 times more Copper, 1.5 times more Iron, 1.3 times more Manganese, 1.7 times more Phosphorus, 1.3 times more Potassium, 324.5 times more Sodium, 2.8 times more Zinc and 439.8 times more Water than Dry Onions Flakes.
Both Dry Onions Flakes and Canned Onions Solids and Liquids have similar amounts of Magnesium and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Canned Onions Solids and Liquids contain 3.7 times more Omega 6, 2.4 times more Fiber and 1.7 times more Protein than Dry Onions Flakes.
Both Dry Onions Flakes and Canned Onions Solids and Liquids have similar amounts of Energy, Carbohydrate and Sugars per 100 kcal.
Both Dry Onions Flakes as well as Canned Onions Solids and Liquids have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Onions FlakesVS Sauteed Yellow OnionsCanned Onions with LiquidsVS Sauteed Yellow Onions

Compare Foods

Comparing Nutrients in 100 calories Onions FlakesVS Canned Onions with Liquids

Weight per 100 calories

Which food has more nutrients per 100 calories - Onions Flakes or Canned Onions with Liquids?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: