Comparing Nutrients in 14 ounces Onions Flakes VS Sauteed Yellow Onions

Macros Ratio

	Protein	Fat	Carbs
Onions Flakes	10%	1%	89%
Sauteed Yellow Onions	3%	73%	24%

Macro Nutrients

	Onions Flakes	Sauteed Yellow Onions	Recommended Dietary Allowance
Energy	47.8% 1385kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	44% 43g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	18.3% 5.86g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	164% 2.6g	1.6g per day for Men 19-50 years
Omega 6	3.97% 0.67g	112% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	254% 331g	24% 31g	130g per day for Men 19-50 years
Sugars	205% 148g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	8.1% 5.87g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 8.33g	g per day for Men 19-50 years
Sucrose	NA	% 3.2g	g per day for Men 19-50 years
Fiber	96% 36.5g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	63.4% 35.5g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Onions Flakes	Sauteed Yellow Onions	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	165% 2mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.6% 3.93mg	0.92% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.48mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	488% 6.35mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	165% 659μg	2% 7.94μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	331% 298mg	7.94% 7.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.6% 15μg	71.4% 85.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions Flakes	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	102% 1020mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	77% 6.15mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	87% 365mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	240% 5.5mg	17.6% 0.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	172% 1203mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	189% 6438mg	15.5% 528mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	NA	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	0.42% 15.6g	8.6% 318g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Onions Flakes vs Sauteed Yellow Onions:

• Dry Onions Flakes have 10.2 times more Vitamin B1, 2.4 times more Vitamin B2, 26.8 times more Vitamin B3, 8 times more Vitamin B5, 7.7 times more Vitamin B6, 83 times more Vitamin B9 and 41.7 times more Vitamin C than Sauteed Yellow Onions.
• While Sauteed Yellow Onions contain 3.8 times more Vitamin E and 5.7 times more Vitamin K than Dry Onions Flakes.
• Both Dry Onions Flakes as well as Sauteed Yellow Onions have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Onions Flakes vs Sauteed Yellow Onions:

• Dry Onions Flakes have 12.9 times more Calcium, 24.5 times more Copper, 5.7 times more Iron, 10.2 times more Magnesium, 13.6 times more Manganese, 9.2 times more Phosphorus, 12.2 times more Potassium, 1.8 times more Sodium and 9 times more Zinc than Sauteed Yellow Onions.
• While Sauteed Yellow Onions contain 20.4 times more Water than Dry Onions Flakes.

Comparison of macro-nutrients per 14 ounces:

• Dry Onions Flakes have 2.8 times more Energy, 10.6 times more Carbohydrate, 5.4 times more Fiber and 9.4 times more Protein than Sauteed Yellow Onions.
• While Sauteed Yellow Onions contain 23.5 times more Fat, 18.9 times more Saturated Fat, 73.3 times more Omega 3 and 28.3 times more Omega 6 than Dry Onions Flakes.
• Both Dry Onions Flakes as well as Sauteed Yellow Onions have insufficient amounts of Glucose and Sucrose in 14 oz.