Comparing Nutrients in 100 grams Onions FlakesVS Canned Onions with Liquids

Macros Ratio

Protein Fat Carbs

Onions Flakes

10%

89%

Canned Onions with Liquids

17%

79%

100 g ▼

Macro Nutrients

Onions Flakesvs Canned Onions with Liquids

12%349kcal

Energy

0.66%19kcal

349 kcalvs19 kcal

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

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0.47%0.46g

Fat

0.093%0.09g

0.46 gvs0.09 g

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

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0.24%0.078g

Saturated Fat

0.05%0.016g

0.078 gvs0.016 g

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

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0.56%0.009g

Omega 3

0.13%0.002g

0.009 gvs0.002 g

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

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1%0.17g

Omega 6

0.2%0.034g

0.17 gvs0.034 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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64%83.3g

Carbohydrate

3.1%4g

83.3 gvs4 g

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

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51.6%37.4g

Sugars

3.03%2.2g

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

37.4 gvs2.2 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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24.2%9.2g

Fiber

3.16%1.2g

9.2 gvs1.2 g

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

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16%8.95g

Protein

1.5%0.85g

8.95 gvs0.85 g

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

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Vitamins

Onions Flakesvs Canned Onions with Liquids

0.11%1μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1 μgvs0 μg

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

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41.7%0.5mg

Vitamin B1

2.67%0.032mg

Thiamine

0.5 mgvs0.032 mg

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

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7.7%0.1mg

Vitamin B2

0.46%0.006mg

Riboflavin

0.1 mgvs0.006 mg

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

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6.2%0.99mg

Vitamin B3

0.38%0.061mg

Niacin, nicotinic acid, niacinamide

0.99 mgvs0.061 mg

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

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27.6%1.38mg

Vitamin B5

1.94%0.097mg

Pantothenic acid

1.38 mgvs0.097 mg

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

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123%1.6mg

Vitamin B6

10.5%0.14mg

Pyridoxine

1.6 mgvs0.14 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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41.5%166μg

Vitamin B9

2.5%10μg

Folates and Folic Acid

166 μgvs10 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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83.3%75mg

Vitamin C

4.78%4.3mg

Ascorbic acid

75 mgvs4.3 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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1.2%0.18mg

Vitamin E

0.47%0.07mg

Tocopherols and Tocotrienols

0.18 mgvs0.07 mg

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

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3.17%3.8μg

Vitamin K

0.17%0.2μg

Phytomenadione or phylloquinone

3.8 μgvs0.2 μg

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

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Minerals

Onions Flakesvs Canned Onions with Liquids

25.7%257mg

Calcium

4.5%45mg

257 mgvs45 mg

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

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46.2%0.42mg

Copper

6.1%0.055mg

0.42 mgvs0.055 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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19.4%1.55mg

Iron

1.63%0.13mg

1.55 mgvs0.13 mg

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

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22%92mg

Magnesium

1.43%6mg

92 mgvs6 mg

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

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60.4%1.4mg

Manganese

4.43%0.1mg

1.4 mgvs0.1 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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43.3%303mg

Phosphorus

4%28mg

303 mgvs28 mg

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

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47.7%1622mg

Potassium

3.26%111mg

1622 mgvs111 mg

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

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9.1%5μg

Selenium

0.55%0.3μg

5 μgvs0.3 μg

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

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1.4%21mg

Sodium

24.7%371mg

21 mgvs371 mg

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

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17%1.9mg

Zinc

2.64%0.29mg

1.9 mgvs0.29 mg

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

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0.11%3.93g

Water

2.54%94g

3.93 gvs94 g

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

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Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 grams:

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 100 g.

Compare more foods per 100 g:

Onions FlakesVS Sauteed Yellow OnionsCanned Onions with LiquidsVS Sauteed Yellow Onions

Compare Foods

Comparing Nutrients in 100 grams Onions FlakesVS Canned Onions with Liquids

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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