Comparing Nutrients in 500 calories Onions FlakesVS Canned Onions with Liquids

Weight per 500 calories

Onions Flakes

143g

Canned Onions with Liquids

2632g

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 500 calories - Onions Flakes or Canned Onions with Liquids?

Macros Ratio

Protein Fat Carbs

Onions Flakes

10%

89%

Canned Onions with Liquids

17%

79%

500 kcal ▼

Macro Nutrients

Onions Flakesvs Canned Onions with Liquids

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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0.68%0.66g

Fat

2.44%2.37g

0.66 gvs2.37 g

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

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0.35%0.11g

Saturated Fat

1.3%0.42g

0.11 gvs0.42 g

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

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0.81%0.013g

Omega 3

3.3%0.053g

0.013 gvs0.053 g

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

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1.43%0.24g

Omega 6

5.26%0.89g

0.24 gvs0.89 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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92%119g

Carbohydrate

81.4%106g

119 gvs106 g

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

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74%53.6g

Sugars

80%58g

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

53.6 gvs58 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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34.7%13g

Fiber

83%31.6g

13 gvs31.6 g

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

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23%13g

Protein

40%22.4g

13 gvs22.4 g

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

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Vitamins

Onions Flakesvs Canned Onions with Liquids

0.16%1.43μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.43 μgvs0 μg

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

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59.7%0.72mg

Vitamin B1

70%0.84mg

Thiamine

0.72 mgvs0.84 mg

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

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11%0.14mg

Vitamin B2

12%0.16mg

Riboflavin

0.14 mgvs0.16 mg

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

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8.86%1.4mg

Vitamin B3

10%1.6mg

Niacin, nicotinic acid, niacinamide

1.4 mgvs1.6 mg

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

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39.5%1.98mg

Vitamin B5

51%2.55mg

Pantothenic acid

1.98 mgvs2.55 mg

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

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176%2.3mg

Vitamin B6

277%3.6mg

Pyridoxine

2.3 mgvs3.6 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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59.5%238μg

Vitamin B9

65.8%263μg

Folates and Folic Acid

238 μgvs263 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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119%107mg

Vitamin C

126%113mg

Ascorbic acid

107 mgvs113 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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1.7%0.26mg

Vitamin E

12.3%1.84mg

Tocopherols and Tocotrienols

0.26 mgvs1.84 mg

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

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4.54%5.44μg

Vitamin K

4.4%5.26μg

Phytomenadione or phylloquinone

5.44 μgvs5.26 μg

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

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Minerals

Onions Flakesvs Canned Onions with Liquids

37%368mg

Calcium

118%1184mg

368 mgvs1184 mg

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

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66.2%0.6mg

Copper

161%1.45mg

0.6 mgvs1.45 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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27.8%2.22mg

Iron

42.8%3.42mg

2.22 mgvs3.42 mg

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

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31.4%132mg

Magnesium

37.6%158mg

132 mgvs158 mg

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

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86.5%2mg

Manganese

117%2.7mg

2 mgvs2.7 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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62%434mg

Phosphorus

105%737mg

434 mgvs737 mg

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

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68.3%2324mg

Potassium

86%2921mg

2324 mgvs2921 mg

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

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13%7.16μg

Selenium

14.4%7.9μg

7.16 μgvs7.9 μg

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

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2%30mg

Sodium

651%9763mg

30 mgvs9763 mg

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

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24.6%2.7mg

Zinc

69.4%7.63mg

2.7 mgvs7.63 mg

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

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0.15%5.63g

Water

67%2476g

5.63 gvs2476 g

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

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Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.

Compare more foods per 500 kcal:

Onions FlakesVS Sauteed Yellow OnionsCanned Onions with LiquidsVS Sauteed Yellow Onions

Compare Foods

Comparing Nutrients in 500 calories Onions FlakesVS Canned Onions with Liquids

Weight per 500 calories

Which food has more nutrients per 500 calories - Onions Flakes or Canned Onions with Liquids?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: