Comparing Nutrients in 14 ounces OnionsVS Onions Flakes

Macros Ratio

Protein Fat Carbs

Onions

10%

88%

Onions Flakes

10%

89%

14 oz ▼

Macro Nutrients

Onionsvs Onions Flakes

5.47%159kcal

Energy

47.8%1385kcal

159 kcalvs1385 kcal

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

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0.41%0.4g

Fat

1.9%1.83g

0.4 gvs1.83 g

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

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0.52%0.17g

Saturated Fat

0.97%0.31g

0.17 gvs0.31 g

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

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0.99%0.016g

Omega 3

2.23%0.036g

0.016 gvs0.036 g

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

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0.3%0.052g

Omega 6

3.97%0.67g

0.052 gvs0.67 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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28.5%37g

Carbohydrate

254%331g

37 gvs331 g

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

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23.2%17g

Sugars

205%148g

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

17 gvs148 g

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

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7.06%5.1g

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]

5.1 gvsNA g

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

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%7.8g

Glucose

7.8 gvsNA g

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

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%3.93g

Sucrose

3.93 gvsNA g

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

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17.8%6.75g

Fiber

96%36.5g

6.75 gvs36.5 g

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

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7.8%4.37g

Protein

63.4%35.5g

4.37 gvs35.5 g

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

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Vitamins

Onionsvs Onions Flakes

0%0μg

Vitamin A

0.44%3.97μg

RAE, retinol activity equivalents

0 μgvs3.97 μg

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

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15.2%0.18mg

Vitamin B1

165%2mg

Thiamine

0.18 mgvs2 mg

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

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8.24%0.11mg

Vitamin B2

30.5%0.4mg

Riboflavin

0.11 mgvs0.4 mg

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

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2.88%0.46mg

Vitamin B3

24.6%3.93mg

Niacin, nicotinic acid, niacinamide

0.46 mgvs3.93 mg

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

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9.76%0.49mg

Vitamin B5

110%5.48mg

Pantothenic acid

0.49 mgvs5.48 mg

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

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36.6%0.48mg

Vitamin B6

488%6.35mg

Pyridoxine

0.48 mgvs6.35 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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19%75.4μg

Vitamin B9

165%659μg

Folates and Folic Acid

75.4 μgvs659 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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32.6%29.4mg

Vitamin C

331%298mg

Ascorbic acid

29.4 mgvs298 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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0.53%0.079mg

Vitamin E

4.76%0.71mg

Tocopherols and Tocotrienols

0.079 mgvs0.71 mg

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

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1.32%1.6μg

Vitamin K

12.6%15μg

Phytomenadione or phylloquinone

1.6 μgvs15 μg

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

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Minerals

Onionsvs Onions Flakes

9.13%91mg

Calcium

102%1020mg

91 mgvs1020 mg

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

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17%0.15mg

Copper

183%1.65mg

0.15 mgvs1.65 mg

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

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0.11%4.37μg

Fluoride

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

4.37 μgvsNA μg

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

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10.4%0.83mg

Iron

77%6.15mg

0.83 mgvs6.15 mg

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

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9.45%39.7mg

Magnesium

87%365mg

39.7 mgvs365 mg

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

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22.3%0.51mg

Manganese

240%5.5mg

0.51 mgvs5.5 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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16.4%115mg

Phosphorus

172%1203mg

115 mgvs1203 mg

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

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17%579mg

Potassium

189%6438mg

579 mgvs6438 mg

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

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3.6%2μg

Selenium

36%20μg

2 μgvs20 μg

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

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1.06%16mg

Sodium

5.56%83.3mg

16 mgvs83.3 mg

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

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6.13%0.67mg

Zinc

68%7.5mg

0.67 mgvs7.5 mg

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

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9.56%354g

Water

0.42%15.6g

354 gvs15.6 g

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

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Lets compare vitamin content per 14 ounces of Onions vs Onions Flakes:

Dry Onions Flakes contain 10.9 times more Vitamin B1, 3.7 times more Vitamin B2, 8.5 times more Vitamin B3, 11.2 times more Vitamin B5, 13.3 times more Vitamin B6, 8.7 times more Vitamin B9, 10.1 times more Vitamin C, 9 times more Vitamin E and 9.5 times more Vitamin K than Raw Onions.
Both Raw Onions as well as Dry Onions Flakes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Onions vs Onions Flakes:

Raw Onions have 22.7 times more Water than Dry Onions Flakes.
While Dry Onions Flakes contain 11.2 times more Calcium, 10.7 times more Copper, 7.4 times more Iron, 9.2 times more Magnesium, 10.8 times more Manganese, 10.4 times more Phosphorus, 11.1 times more Potassium, 10 times more Selenium, 5.3 times more Sodium and 11.1 times more Zinc than Raw Onions.

Comparison of macro-nutrients per 14 ounces:

Dry Onions Flakes contain 8.7 times more Energy, 13.1 times more Omega 6, 8.9 times more Carbohydrate, 8.8 times more Sugars, 5.4 times more Fiber and 8.1 times more Protein than Raw Onions.
Both Raw Onions as well as Dry Onions Flakes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

OnionsVS Boiled OnionsOnions FlakesVS Boiled OnionsOnionsVS Canned Onions with LiquidsOnions FlakesVS Canned Onions with Liquids

Compare Foods

Comparing Nutrients in 14 ounces OnionsVS Onions Flakes

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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