Comparing Nutrients in 1 pound Onions Flakes VS Frozen Whole Onions

Macros Ratio

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

Macro Nutrients

	Onions Flakes	Frozen Whole Onions	Recommended Dietary Allowance
Energy	54.6% 1583kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	4.54% 0.77g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	291% 378g	29.5% 38.3g	130g per day for Men 19-50 years
Sugars	234% 170g	24% 17.3g	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	20.3% 7.7g	38g per day for Men 19-50 years
Protein	72.5% 40.6g	7.2% 4.04g	56g per day for Men 19-50 years

Vitamins

	Onions Flakes	Frozen Whole 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	9.83% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	8.37% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	4.96% 0.79mg	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	32.4% 0.42mg	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	24% 95μg	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	40.3% 36.3mg	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	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.4% 17.2μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions Flakes	Frozen Whole Onions	Recommended Dietary Allowance
Calcium	117% 1166mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	210% 1.9mg	25% 0.23mg	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	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	274% 6.3mg	24.7% 0.57mg	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	15% 104mg	700mg per day for Men 19-50 years
Potassium	216% 7357mg	19% 644mg	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	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	78% 8.57mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	0.48% 18g	11% 409g	3700g per day for Men 19-50 years

Nutrient Comparison: Onions Flakes VS Frozen Whole Onions per 1 lb

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

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

• 1 pound of Onions Flakes has 19.2 times more Vitamin B1, 4.2 times more Vitamin B2, 5.7 times more Vitamin B3, 13.9 times more Vitamin B5, 17.2 times more Vitamin B6, 7.9 times more Vitamin B9, 9.4 times more Vitamin C and 9.5 times more Vitamin K than Frozen Whole Onions.
• 1 pound of Frozen Whole Onions have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin K
• Both Dry Onions Flakes as well as Frozen Whole Onions, Unprepared have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Onions Flakes vs Frozen Whole Onions:

• 1 pound of Onions Flakes has 7.1 times more Calcium, 8.3 times more Copper, 3.4 times more Iron, 9.2 times more Magnesium, 11.1 times more Manganese, 13.2 times more Phosphorus, 11.4 times more Potassium, 12.5 times more Selenium and 15.8 times more Zinc than Frozen Whole Onions.
• While 1 lb of Frozen Whole Onions, Unprepared contains 23 times more Water than Dry Onions Flakes.
• 1 pound of Frozen Whole Onions lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Onions Flakes has 10 times more Energy, 9.9 times more Carbohydrate, 9.8 times more Sugars, 5.4 times more Fiber and 10.1 times more Protein than Frozen Whole Onions.
• 1 pound of Frozen Whole Onions provide inadequate amounts of Energy and Protein
• Both Dry Onions Flakes as well as Frozen Whole Onions, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in one pound.