Comparing Nutrients in 1 kilogram Onions Flakes VS Cooked Frozen Onions

Macros Ratio

	Protein	Fat	Carbs
Onions Flakes	10%	1%	89%
Cooked Frozen Onions	9%	1%	90%

Macro Nutrients

	Onions Flakes	Cooked Frozen Onions	Recommended Dietary Allowance
Energy	120% 3490kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	641% 833g	51.5% 67g	130g per day for Men 19-50 years
Sugars	516% 374g	40% 29g	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	37% 14g	38g per day for Men 19-50 years
Protein	160% 89.5g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Onions Flakes	Cooked Frozen Onions	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	417% 5mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	8.25% 1.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	276% 14mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1231% 16mg	54% 0.7mg	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	32.5% 130μg	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	56.7% 51mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.7% 38μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions Flakes	Cooked Frozen Onions	Recommended Dietary Allowance
Calcium	257% 2570mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	462% 4.16mg	26.7% 0.24mg	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	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	219% 920mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	604% 14mg	17.4% 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	433% 3030mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	477% 16220mg	29.7% 1010mg	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	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	172% 19mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	1.06% 39.3g	25% 922g	3700g per day for Men 19-50 years

Nutrient Comparison: Onions Flakes VS Cooked Frozen Onions per 1 kg

Compare the macro and micronutrient content in 1 kg of Onions Flakes versus 1 kg of Cooked Frozen Onions to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Onions Flakes has 31.3 times more Vitamin B1, 5.6 times more Vitamin B2, 7.5 times more Vitamin B3, 17.7 times more Vitamin B5, 22.9 times more Vitamin B6, 12.8 times more Vitamin B9, 14.7 times more Vitamin C and 12.7 times more Vitamin K than Cooked Frozen Onions.
• 1 kilogram of Cooked Frozen Onions have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin K
• Both Dry Onions Flakes as well as Boiled and Drained Frozen Onions have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Onions Flakes has 9.5 times more Calcium, 17.3 times more Copper, 4.6 times more Iron, 11.5 times more Magnesium, 34.7 times more Manganese, 151.5 times more Phosphorus, 16.1 times more Potassium, 12.5 times more Selenium and 21 times more Zinc than Cooked Frozen Onions.
• While 1 kg of Boiled and Drained Frozen Onions contains 23.5 times more Water than Dry Onions Flakes.
• 1 kilogram of Cooked Frozen Onions lack sufficient amounts of Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Onions Flakes has 12.5 times more Energy, 12.4 times more Carbohydrate, 12.9 times more Sugars, 6.6 times more Fiber and 12.6 times more Protein than Cooked Frozen Onions.
• 1 kilogram of Cooked Frozen Onions provide inadequate amounts of Energy and Protein
• Both Dry Onions Flakes as well as Boiled and Drained Frozen Onions provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.