Comparing Nutrients in 1 pound Onions Flakes VS Cooked Chopped Frozen Onions

Macros Ratio

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

Macro Nutrients

	Onions Flakes	Cooked Chopped Frozen Onions	Recommended Dietary Allowance
Energy	54.6% 1583kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	4.54% 0.77g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	291% 378g	23% 30g	130g per day for Men 19-50 years
Sugars	234% 170g	18% 13g	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	110% 41.7g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	72.5% 40.6g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Onions Flakes	Cooked Chopped Frozen Onions	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	189% 2.27mg	8.7% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	3.94% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	125% 6.26mg	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	558% 7.26mg	24% 0.31mg	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	188% 753μg	14.7% 59μg	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	378% 340mg	13% 11.8mg	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	5.44% 0.82mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.4% 17.2μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions Flakes	Cooked Chopped Frozen Onions	Recommended Dietary Allowance
Calcium	117% 1166mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	210% 1.9mg	9.58% 0.086mg	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	88% 7.03mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	274% 6.3mg	14% 0.32mg	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	196% 1374mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	216% 7357mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	78% 8.57mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.48% 18g	11.3% 418g	3700g per day for Men 19-50 years

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

• Dry Onions Flakes have 21.7 times more Vitamin B1, 4 times more Vitamin B2, 7.1 times more Vitamin B3, 13.9 times more Vitamin B5, 23.2 times more Vitamin B6, 12.8 times more Vitamin B9, 28.8 times more Vitamin C, 18 times more Vitamin E and 12.7 times more Vitamin K than Boiled Chopped Frozen Onions.
• Both Dry Onions Flakes as well as Boiled Chopped Frozen Onions have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Onions Flakes vs Cooked Chopped Frozen Onions:

• Dry Onions Flakes have 16.1 times more Calcium, 21.9 times more Copper, 5.2 times more Iron, 15.3 times more Magnesium, 19.6 times more Manganese, 15.9 times more Phosphorus, 15 times more Potassium, 12.5 times more Selenium, 1.8 times more Sodium and 27 times more Zinc than Boiled Chopped Frozen Onions.
• While Boiled Chopped Frozen Onions contain 23.5 times more Water than Dry Onions Flakes.

Comparison of macro-nutrients per 1 pound:

• Dry Onions Flakes have 12.5 times more Energy, 4.7 times more Omega 6, 12.6 times more Carbohydrate, 12.9 times more Sugars, 5.1 times more Fiber and 11.6 times more Protein than Boiled Chopped Frozen Onions.
• Both Dry Onions Flakes as well as Boiled Chopped Frozen Onions have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.