Comparing Nutrients in 1 kilogram Onions Flakes VS Frozen Chopped Onions

Macros Ratio

	Protein	Fat	Carbs
Onions Flakes	10%	1%	89%
Frozen Chopped Onions	10%	3%	87%

Macro Nutrients

	Onions Flakes	Frozen Chopped Onions	Recommended Dietary Allowance
Energy	120% 3490kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	641% 833g	52.5% 68.2g	130g per day for Men 19-50 years
Sugars	516% 374g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	242% 92g	47.4% 18g	38g per day for Men 19-50 years
Protein	160% 89.5g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Onions Flakes	Frozen Chopped Onions	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	417% 5mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	9.44% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	276% 14mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1231% 16mg	57.7% 0.75mg	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	415% 1660μg	42.5% 170μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	833% 750mg	36.7% 33mg	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.7% 38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions Flakes	Frozen Chopped Onions	Recommended Dietary Allowance
Calcium	257% 2570mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	462% 4.16mg	21% 0.19mg	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	194% 15.5mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	219% 920mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	604% 14mg	32% 0.74mg	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	433% 3030mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	477% 16220mg	36.5% 1240mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	172% 19mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	1.06% 39.3g	25% 920g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Onions Flakes vs Frozen Chopped Onions:

• Dry Onions Flakes have 16.7 times more Vitamin B1, 3.7 times more Vitamin B2, 6.6 times more Vitamin B3, 13.5 times more Vitamin B5, 21.3 times more Vitamin B6, 9.8 times more Vitamin B9 and 22.7 times more Vitamin C than Frozen Chopped Onions, Unprepared.
• Both Dry Onions Flakes as well as Frozen Chopped Onions, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Onions Flakes vs Frozen Chopped Onions:

• Dry Onions Flakes have 15.1 times more Calcium, 21.9 times more Copper, 4.7 times more Iron, 13.1 times more Magnesium, 18.8 times more Manganese, 13.8 times more Phosphorus, 13.1 times more Potassium, 12.5 times more Selenium, 1.8 times more Sodium and 27 times more Zinc than Frozen Chopped Onions, Unprepared.
• While Frozen Chopped Onions, Unprepared contain 23.4 times more Water than Dry Onions Flakes.

Comparison of macro-nutrients per 1 kilogram:

• Dry Onions Flakes have 12 times more Energy, 4.6 times more Omega 6, 12.2 times more Carbohydrate, 5.1 times more Fiber and 11.3 times more Protein than Frozen Chopped Onions, Unprepared.
• Both Dry Onions Flakes as well as Frozen Chopped Onions, Unprepared have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.