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Nutrients in 7 ounces of Onions Flakes

Dry Onions Flakes.

Macros Ratio

Protein Fat Carbs
10%
1%
89%
7 oz ▼

Macro Nutrients

Onions Flakes
Energy693 kcal
24%
Dry Onions Flakes have 692.578285 kcal of Energy per 7 ounces, which is 24% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.91 g
0.94%
Dry Onions Flakes have 0.9128539 g of Fat per 7 ounces, which is 0.94% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.15 g
0.48%
Dry Onions Flakes have 0.15478827 g of Saturated Fat per 7 ounces, which is 0.48% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.018 g
1.1%
Dry Onions Flakes have 0.017860185 g of Omega 3 per 7 ounces, which is 1.1% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.34 g
2%
Dry Onions Flakes have 0.33735905 g of Omega 6 per 7 ounces, which is 2% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Dry Onions Flakes have 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate165 g
127%
Dry Onions Flakes have 165.2662452 g of Carbohydrate per 7 ounces, which is 127% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars74.2 g
102%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Dry Onions Flakes have 74.23883565 g of Sugars per 7 ounces, which is 102% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
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]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber18.3 g
48%
Dry Onions Flakes have 18.257078 g of Fiber per 7 ounces, which is 48% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein17.8 g
31.7%
Dry Onions Flakes have 17.76096175 g of Protein per 7 ounces, which is 31.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Onions Flakes
Vitamin A2 μg
0.22%
RAE, retinol activity equivalents
Dry Onions Flakes have 1.984465 μg of Vitamin A per 7 ounces, which is 0.22% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.99 mg
82.7%
Thiamine
Dry Onions Flakes have 0.9922325 mg of Vitamin B1 per 7 ounces, which is 82.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.2 mg
15.3%
Riboflavin
Dry Onions Flakes have 0.1984465 mg of Vitamin B2 per 7 ounces, which is 15.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.96 mg
12.3%
Niacin, nicotinic acid, niacinamide
Dry Onions Flakes have 1.96462035 mg of Vitamin B3 per 7 ounces, which is 12.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.74 mg
54.8%
Pantothenic acid
Dry Onions Flakes have 2.7385617 mg of Vitamin B5 per 7 ounces, which is 54.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B63.18 mg
244%
Pyridoxine
Dry Onions Flakes have 3.175144 mg of Vitamin B6 per 7 ounces, which is 244% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9329 μg
82.4%
Folates and Folic Acid
Dry Onions Flakes have 329.42119 μg of Vitamin B9 per 7 ounces, which is 82.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Dry Onions Flakes have 0 μg of Vitamin B12 per 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C149 mg
165%
Ascorbic acid
Dry Onions Flakes have 148.834875 mg of Vitamin C per 7 ounces, which is 165% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Dry Onions Flakes have 0 IU of Vitamin D per 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.36 mg
2.4%
Tocopherols and Tocotrienols
Dry Onions Flakes have 0.3572037 mg of Vitamin E per 7 ounces, which is 2.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K7.54 μg
6.3%
Phytomenadione or phylloquinone
Dry Onions Flakes have 7.540967 μg of Vitamin K per 7 ounces, which is 6.3% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Onions Flakes
Calcium510 mg
51%
Dry Onions Flakes have 510.007505 mg of Calcium per 7 ounces, which is 51% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.83 mg
92%
Dry Onions Flakes have 0.82553744 mg of Copper per 7 ounces, which is 92% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron3.08 mg
38.4%
Dry Onions Flakes have 3.07592075 mg of Iron per 7 ounces, which is 38.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium183 mg
43.5%
Dry Onions Flakes have 182.57078 mg of Magnesium per 7 ounces, which is 43.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.76 mg
120%
Dry Onions Flakes have 2.756421885 mg of Manganese per 7 ounces, which is 120% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus601 mg
86%
Dry Onions Flakes have 601.292895 mg of Phosphorus per 7 ounces, which is 86% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium3219 mg
95%
Dry Onions Flakes have 3218.80223 mg of Potassium per 7 ounces, which is 95% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium9.92 μg
18%
Dry Onions Flakes have 9.922325 μg of Selenium per 7 ounces, which is 18% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium41.7 mg
2.78%
Dry Onions Flakes have 41.673765 mg of Sodium per 7 ounces, which is 2.78% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc3.75 mg
34%
Dry Onions Flakes have 3.75063885 mg of Zinc per 7 ounces, which is 34% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water7.8 g
0.21%
Dry Onions Flakes have 7.79894745 g of Water per 7 ounces, which is 0.21% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Dry Onions Flakes:
Minerals in 7 ounces of Dry Onions Flakes:
Macronutrients in 7 ounces of Dry Onions Flakes:



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