Comparing Nutrients in 1 kilogram Onions FlakesVS Canned Onions with Liquids

Macros Ratio

Protein Fat Carbs

Onions Flakes

10%

89%

Canned Onions with Liquids

17%

79%

1 kg ▼

Macro Nutrients

Onions Flakesvs Canned Onions with Liquids

120%3490kcal

Energy

6.55%190kcal

3490 kcalvs190 kcal

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

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4.74%4.6g

Fat

0.93%0.9g

4.6 gvs0.9 g

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

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2.44%0.78g

Saturated Fat

0.5%0.16g

0.78 gvs0.16 g

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

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5.63%0.09g

Omega 3

1.25%0.02g

0.09 gvs0.02 g

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

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10%1.7g

Omega 6

2%0.34g

1.7 gvs0.34 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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641%833g

Carbohydrate

31%40g

833 gvs40 g

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

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516%374g

Sugars

30.3%22g

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

374 gvs22 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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242%92g

Fiber

31.6%12g

92 gvs12 g

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

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160%89.5g

Protein

15%8.5g

89.5 gvs8.5 g

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

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Vitamins

Onions Flakesvs Canned Onions with Liquids

1.1%10μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

10 μgvs0 μg

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

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417%5mg

Vitamin B1

26.7%0.32mg

Thiamine

5 mgvs0.32 mg

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

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77%1mg

Vitamin B2

4.6%0.06mg

Riboflavin

1 mgvs0.06 mg

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

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62%9.9mg

Vitamin B3

3.8%0.61mg

Niacin, nicotinic acid, niacinamide

9.9 mgvs0.61 mg

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

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276%14mg

Vitamin B5

19.4%0.97mg

Pantothenic acid

14 mgvs0.97 mg

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

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1231%16mg

Vitamin B6

105%1.37mg

Pyridoxine

16 mgvs1.37 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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415%1660μg

Vitamin B9

25%100μg

Folates and Folic Acid

1660 μgvs100 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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833%750mg

Vitamin C

47.8%43mg

Ascorbic acid

750 mgvs43 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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12%1.8mg

Vitamin E

4.67%0.7mg

Tocopherols and Tocotrienols

1.8 mgvs0.7 mg

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

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31.7%38μg

Vitamin K

1.67%2μg

Phytomenadione or phylloquinone

38 μgvs2 μg

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

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Minerals

Onions Flakesvs Canned Onions with Liquids

257%2570mg

Calcium

45%450mg

2570 mgvs450 mg

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

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462%4.16mg

Copper

61%0.55mg

4.16 mgvs0.55 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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194%15.5mg

Iron

16.3%1.3mg

15.5 mgvs1.3 mg

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

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219%920mg

Magnesium

14.3%60mg

920 mgvs60 mg

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

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604%14mg

Manganese

44.3%1.02mg

14 mgvs1.02 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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433%3030mg

Phosphorus

40%280mg

3030 mgvs280 mg

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

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477%16220mg

Potassium

32.6%1110mg

16220 mgvs1110 mg

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

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91%50μg

Selenium

5.45%3μg

50 μgvs3 μg

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

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14%210mg

Sodium

247%3710mg

210 mgvs3710 mg

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

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172%19mg

Zinc

26.4%2.9mg

19 mgvs2.9 mg

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

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1.06%39.3g

Water

25.4%941g

39.3 gvs941 g

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

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Lets compare vitamin content per 1 kilogram of Onions Flakes vs Canned Onions with Liquids:

Dry Onions Flakes have 15.6 times more Vitamin B1, 16.7 times more Vitamin B2, 16.2 times more Vitamin B3, 14.2 times more Vitamin B5, 11.7 times more Vitamin B6, 16.6 times more Vitamin B9, 17.4 times more Vitamin C, 2.6 times more Vitamin E and 19 times more Vitamin K than Canned Onions Solids and Liquids.
Both Dry Onions Flakes as well as Canned Onions Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Onions Flakes vs Canned Onions with Liquids:

Dry Onions Flakes have 5.7 times more Calcium, 7.6 times more Copper, 11.9 times more Iron, 15.3 times more Magnesium, 13.6 times more Manganese, 10.8 times more Phosphorus, 14.6 times more Potassium, 16.7 times more Selenium and 6.5 times more Zinc than Canned Onions Solids and Liquids.
While Canned Onions Solids and Liquids contain 17.7 times more Sodium and 23.9 times more Water than Dry Onions Flakes.

Comparison of macro-nutrients per 1 kilogram:

Dry Onions Flakes have 18.4 times more Energy, 5 times more Omega 6, 20.7 times more Carbohydrate, 17 times more Sugars, 7.7 times more Fiber and 10.5 times more Protein than Canned Onions Solids and Liquids.
Both Dry Onions Flakes as well as Canned Onions Solids and Liquids have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Onions FlakesVS Sauteed Yellow OnionsCanned Onions with LiquidsVS Sauteed Yellow Onions

Compare Foods

Comparing Nutrients in 1 kilogram Onions FlakesVS Canned Onions with Liquids

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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