Comparing Nutrients in 7 ounces Onions FlakesVS Canned Onions with Liquids

Macros Ratio

Protein Fat Carbs

Onions Flakes

10%

89%

Canned Onions with Liquids

17%

79%

7 oz ▼

Macro Nutrients

Onions Flakesvs Canned Onions with Liquids

24%693kcal

Energy

1.3%37.7kcal

693 kcalvs37.7 kcal

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

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0.94%0.91g

Fat

0.18%0.18g

0.91 gvs0.18 g

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

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0.48%0.15g

Saturated Fat

0.099%0.032g

0.15 gvs0.032 g

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

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1.1%0.018g

Omega 3

0.25%0.004g

0.018 gvs0.004 g

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

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2%0.34g

Omega 6

0.4%0.067g

0.34 gvs0.067 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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127%165g

Carbohydrate

6.14%7.98g

165 gvs7.98 g

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

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102%74.2g

Sugars

6.02%4.37g

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

74.2 gvs4.37 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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48%18.3g

Fiber

6.27%2.4g

18.3 gvs2.4 g

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

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31.7%17.8g

Protein

3%1.7g

17.8 gvs1.7 g

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

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Vitamins

Onions Flakesvs Canned Onions with Liquids

0.22%2μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2 μgvs0 μg

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

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82.7%0.99mg

Vitamin B1

5.3%0.064mg

Thiamine

0.99 mgvs0.064 mg

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

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15.3%0.2mg

Vitamin B2

0.92%0.012mg

Riboflavin

0.2 mgvs0.012 mg

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

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12.3%1.96mg

Vitamin B3

0.76%0.12mg

Niacin, nicotinic acid, niacinamide

1.96 mgvs0.12 mg

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

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54.8%2.74mg

Vitamin B5

3.85%0.19mg

Pantothenic acid

2.74 mgvs0.19 mg

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

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244%3.18mg

Vitamin B6

21%0.27mg

Pyridoxine

3.18 mgvs0.27 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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82.4%329μg

Vitamin B9

4.96%20μg

Folates and Folic Acid

329 μgvs20 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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165%149mg

Vitamin C

9.5%8.53mg

Ascorbic acid

149 mgvs8.53 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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2.4%0.36mg

Vitamin E

0.93%0.14mg

Tocopherols and Tocotrienols

0.36 mgvs0.14 mg

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

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6.3%7.54μg

Vitamin K

0.33%0.4μg

Phytomenadione or phylloquinone

7.54 μgvs0.4 μg

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

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Minerals

Onions Flakesvs Canned Onions with Liquids

51%510mg

Calcium

8.93%89.3mg

510 mgvs89.3 mg

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

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92%0.83mg

Copper

12%0.11mg

0.83 mgvs0.11 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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38.4%3.08mg

Iron

3.22%0.26mg

3.08 mgvs0.26 mg

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

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43.5%183mg

Magnesium

2.83%12mg

183 mgvs12 mg

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

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120%2.76mg

Manganese

8.8%0.2mg

2.76 mgvs0.2 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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86%601mg

Phosphorus

7.94%55.6mg

601 mgvs55.6 mg

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

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95%3219mg

Potassium

6.48%220mg

3219 mgvs220 mg

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

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18%9.92μg

Selenium

1.1%0.6μg

9.92 μgvs0.6 μg

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

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2.78%41.7mg

Sodium

49%736mg

41.7 mgvs736 mg

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

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34%3.75mg

Zinc

5.23%0.58mg

3.75 mgvs0.58 mg

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

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0.21%7.8g

Water

5.05%187g

7.8 gvs187 g

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

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Lets compare vitamin content per 7 ounces 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 7 oz.

Comparing minerals per 7 ounces 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 7 ounces:

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 7 oz.

Compare more foods per 7 oz:

Onions FlakesVS Sauteed Yellow OnionsCanned Onions with LiquidsVS Sauteed Yellow Onions

Compare Foods

Comparing Nutrients in 7 ounces Onions FlakesVS Canned Onions with Liquids

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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