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Comparing Nutrients in 500 calories OnionsVS Onions Flakes

Weight per 500 calories

Onions
1250g
Onions Flakes
143g

Dry Onions Flakes have 8.7 times more energy per unit of mass than Raw Onions, which is high in comparison to other foods. Onions having low energy density.

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

Macros Ratio

Protein Fat Carbs

Onions
10%
2%
88%
Onions Flakes
10%
1%
89%
500 kcal ▼

Macro Nutrients

Onionsvs Onions Flakes
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
1.3%1.25g
Fat
0.68%0.66g
1.25 gvs0.66 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.64%0.53g
Saturated Fat
0.35%0.11g
0.53 gvs0.11 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.13%0.05g
Omega 3
0.81%0.013g
0.05 gvs0.013 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.96%0.16g
Omega 6
1.43%0.24g
0.16 gvs0.24 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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90%117g
Carbohydrate
92%119g
117 gvs119 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
73%53g
Sugars
74%53.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
53 gvs53.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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22.2%16g
Fructose
NA
≤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]
16 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%24.6g
Glucose
NA
24.6 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%12.4g
Sucrose
NA
12.4 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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56%21.3g
Fiber
34.7%13g
21.3 gvs13 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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24.6%13.8g
Protein
23%13g
13.8 gvs13 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Onionsvs Onions Flakes
0%0μg
Vitamin A
0.16%1.43μg
RAE, retinol activity equivalents
0 μgvs1.43 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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48%0.58mg
Vitamin B1
59.7%0.72mg
Thiamine
0.58 mgvs0.72 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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26%0.34mg
Vitamin B2
11%0.14mg
Riboflavin
0.34 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.06%1.45mg
Vitamin B3
8.86%1.4mg
Niacin, nicotinic acid, niacinamide
1.45 mgvs1.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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30.8%1.54mg
Vitamin B5
39.5%1.98mg
Pantothenic acid
1.54 mgvs1.98 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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115%1.5mg
Vitamin B6
176%2.3mg
Pyridoxine
1.5 mgvs2.3 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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59.4%238μg
Vitamin B9
59.5%238μg
Folates and Folic Acid
238 μgvs238 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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103%93mg
Vitamin C
119%107mg
Ascorbic acid
93 mgvs107 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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1.67%0.25mg
Vitamin E
1.7%0.26mg
Tocopherols and Tocotrienols
0.25 mgvs0.26 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4.17%5μg
Vitamin K
4.54%5.44μg
Phytomenadione or phylloquinone
5 μgvs5.44 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Onionsvs Onions Flakes
28.8%288mg
Calcium
37%368mg
288 mgvs368 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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54%0.49mg
Copper
66.2%0.6mg
0.49 mgvs0.6 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.34%13.8μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
13.8 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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33%2.63mg
Iron
27.8%2.22mg
2.63 mgvs2.22 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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29.8%125mg
Magnesium
31.4%132mg
125 mgvs132 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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70%1.6mg
Manganese
86.5%2mg
1.6 mgvs2 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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51.8%363mg
Phosphorus
62%434mg
363 mgvs434 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
53.7%1825mg
Potassium
68.3%2324mg
1825 mgvs2324 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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11.4%6.25μg
Selenium
13%7.16μg
6.25 μgvs7.16 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
3.33%50mg
Sodium
2%30mg
50 mgvs30 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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19.3%2.13mg
Zinc
24.6%2.7mg
2.13 mgvs2.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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30%1114g
Water
0.15%5.63g
1114 gvs5.63 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 vs Onions Flakes:
Comparing minerals per 500 calories for Onions vs Onions Flakes:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

OnionsVS Boiled OnionsOnions FlakesVS Boiled OnionsOnionsVS Canned Onions with LiquidsOnions FlakesVS Canned Onions with Liquids
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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