Comparing Nutrients in 1 pound Onions FlakesVS Canned Onions with Liquids

Macros Ratio

Protein Fat Carbs

Onions Flakes

10%

89%

Canned Onions with Liquids

17%

79%

1 lb ▼

Macro Nutrients

Onions Flakesvs Canned Onions with Liquids

54.6%1583kcal

Energy

2.97%86kcal

1583 kcalvs86 kcal

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

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2.15%2.1g

Fat

0.42%0.41g

2.1 gvs0.41 g

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

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1.1%0.35g

Saturated Fat

0.23%0.073g

0.35 gvs0.073 g

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

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2.55%0.041g

Omega 3

0.57%0.009g

0.041 gvs0.009 g

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

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4.54%0.77g

Omega 6

0.91%0.15g

0.77 gvs0.15 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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291%378g

Carbohydrate

14%18.2g

378 gvs18.2 g

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

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234%170g

Sugars

13.8%9.98g

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

170 gvs9.98 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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110%41.7g

Fiber

14.3%5.44g

41.7 gvs5.44 g

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

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72.5%40.6g

Protein

6.9%3.86g

40.6 gvs3.86 g

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

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Vitamins

Onions Flakesvs Canned Onions with Liquids

0.5%4.54μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

4.54 μgvs0 μg

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

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189%2.27mg

Vitamin B1

12%0.15mg

Thiamine

2.27 mgvs0.15 mg

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

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35%0.45mg

Vitamin B2

2.1%0.027mg

Riboflavin

0.45 mgvs0.027 mg

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

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28%4.5mg

Vitamin B3

1.73%0.28mg

Niacin, nicotinic acid, niacinamide

4.5 mgvs0.28 mg

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

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125%6.26mg

Vitamin B5

8.8%0.44mg

Pantothenic acid

6.26 mgvs0.44 mg

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

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558%7.26mg

Vitamin B6

48%0.62mg

Pyridoxine

7.26 mgvs0.62 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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188%753μg

Vitamin B9

11.3%45.4μg

Folates and Folic Acid

753 μgvs45.4 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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378%340mg

Vitamin C

21.7%19.5mg

Ascorbic acid

340 mgvs19.5 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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5.44%0.82mg

Vitamin E

2.1%0.32mg

Tocopherols and Tocotrienols

0.82 mgvs0.32 mg

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

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14.4%17.2μg

Vitamin K

0.76%0.91μg

Phytomenadione or phylloquinone

17.2 μgvs0.91 μg

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

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Minerals

Onions Flakesvs Canned Onions with Liquids

117%1166mg

Calcium

20.4%204mg

1166 mgvs204 mg

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

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210%1.9mg

Copper

27.7%0.25mg

1.9 mgvs0.25 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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88%7.03mg

Iron

7.37%0.59mg

7.03 mgvs0.59 mg

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

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99%417mg

Magnesium

6.48%27.2mg

417 mgvs27.2 mg

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

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274%6.3mg

Manganese

20%0.46mg

6.3 mgvs0.46 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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196%1374mg

Phosphorus

18%127mg

1374 mgvs127 mg

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

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216%7357mg

Potassium

15%503mg

7357 mgvs503 mg

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

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41.2%22.7μg

Selenium

2.47%1.36μg

22.7 μgvs1.36 μg

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

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6.35%95mg

Sodium

112%1683mg

95 mgvs1683 mg

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

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78%8.57mg

Zinc

12%1.3mg

8.57 mgvs1.3 mg

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

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0.48%18g

Water

11.5%427g

18 gvs427 g

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

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Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 pound:

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 lb.

Compare more foods per 1 lb:

Onions FlakesVS Sauteed Yellow OnionsCanned Onions with LiquidsVS Sauteed Yellow Onions

Compare Foods

Comparing Nutrients in 1 pound Onions FlakesVS Canned Onions with Liquids

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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