Comparing Nutrients in 1 kilogram Sauteed Yellow Onions VS Onions Flakes

Macros Ratio

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

Macro Nutrients

	Sauteed Yellow Onions	Onions Flakes	Recommended Dietary Allowance
Energy	42.4% 1230kcal	120% 3490kcal	2900kcal per day for Men 19-50 years
Fat	111% 108g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	46% 14.8g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	413% 6.6g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	283% 48g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.5% 78.6g	641% 833g	130g per day for Men 19-50 years
Sugars	NA	516% 374g	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	20.4% 15g	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	% 21g	NA	g per day for Men 19-50 years
Sucrose	% 8.1g	NA	g per day for Men 19-50 years
Fiber	44.7% 17g	242% 92g	38g per day for Men 19-50 years
Protein	17% 9.5g	160% 89.5g	56g per day for Men 19-50 years

Vitamins

	Sauteed Yellow Onions	Onions Flakes	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	417% 5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.4% 1.72mg	276% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	159% 2.07mg	1231% 16mg	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	5% 20μg	415% 1660μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	833% 750mg	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	45.3% 6.8mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	180% 216μg	31.7% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Yellow Onions	Onions Flakes	Recommended Dietary Allowance
Calcium	20% 200mg	257% 2570mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	462% 4.16mg	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	33.8% 2.7mg	194% 15.5mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	219% 920mg	420mg per day for Men 19-50 years
Manganese	44.3% 1.02mg	604% 14mg	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	47% 330mg	433% 3030mg	700mg per day for Men 19-50 years
Potassium	39% 1330mg	477% 16220mg	3400mg per day for Men 19-50 years
Selenium	NA	91% 50μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	172% 19mg	11mg per day for Men 19-50 years
Water	21.6% 800g	1.06% 39.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Sauteed Yellow Onions VS Onions Flakes per 1 kg

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

Lets compare vitamin content per 1 kilogram of Sauteed Yellow Onions vs Onions Flakes:

• 1 kilogram of Sauteed Yellow Onions has 3.8 times more Vitamin E and 5.7 times more Vitamin K than Onions Flakes.
• While 1 kg of Dry Onions Flakes contains 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.
• 1 kilogram of Sauteed Yellow Onions have insufficient amounts of Vitamin B3 and Vitamin B9
• 1 kilogram of Onions Flakes have insufficient amounts of Vitamin E
• Both Sauteed Yellow Onions as well as Dry Onions Flakes have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sauteed Yellow Onions vs Onions Flakes:

• 1 kilogram of Sauteed Yellow Onions has 20.4 times more Water than Onions Flakes.
• While 1 kg of Dry Onions Flakes contains 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 and 9 times more Zinc than Sauteed Yellow Onions.
• 1 kilogram of Sauteed Yellow Onions lack sufficient amounts of Copper and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sauteed Yellow Onions has 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 Onions Flakes.
• While 1 kg of Dry Onions Flakes contains 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.
• 1 kilogram of Sauteed Yellow Onions provide inadequate amounts of Protein
• 1 kilogram of Onions Flakes provide inadequate amounts of Omega 3 and Omega 6