Comparing Nutrients in 300 calories Onions Flakes VS Frozen Chopped Onions

Weight per 300 calories

• Onions Flakes: 86g
• Frozen Chopped Onions: 1035g

Onions Flakes have 12 times more energy per 100g than Frozen Chopped Onions. It has high energy density when compared to other foods. Frozen Chopped Onions, Unprepared having very low energy density.

Which food has more nutrients per 300 calories - Onions Flakes or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.07% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	0.48% 0.008g	1.3% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.6g	54.3% 70.6g	130g per day for Men 19-50 years
Sugars	44.4% 32g	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	21% 7.9g	49% 18.6g	38g per day for Men 19-50 years
Protein	13.7% 7.7g	14.6% 8.17g	56g per day for Men 19-50 years

Vitamins

	Onions Flakes	Frozen Chopped Onions	Recommended Dietary Allowance
Vitamin A	0.096% 0.86μg	2.3% 20.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.6% 0.086mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	9.76% 1.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	21% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	59.7% 0.78mg	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	35.7% 143μg	44% 176μg	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	71.6% 64.5mg	38% 34mg	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	1.03% 0.15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.72% 3.27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions Flakes	Frozen Chopped Onions	Recommended Dietary Allowance
Calcium	22% 221mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	22% 0.2mg	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	16.7% 1.33mg	42.7% 3.4mg	8mg per day for Men 19-50 years
Magnesium	19% 79mg	17.2% 72.4mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	33.3% 0.77mg	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	37.2% 260mg	32.5% 228mg	700mg per day for Men 19-50 years
Potassium	41% 1394mg	37.7% 1283mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	7.52% 4.14μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	8.28% 124mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.62mg	6.6% 0.72mg	11mg per day for Men 19-50 years
Water	0.091% 3.38g	25.7% 952g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Onions Flakes vs Frozen Chopped Onions:

• Dry Onions Flakes have 1.4 times more Vitamin B1, 1.8 times more Vitamin B6 and 1.9 times more Vitamin C than Frozen Chopped Onions, Unprepared.
• While Frozen Chopped Onions, Unprepared contain 3.2 times more Vitamin B2 and 1.8 times more Vitamin B3 than Dry Onions Flakes.
• Both Dry Onions Flakes and Frozen Chopped Onions, Unprepared have similar amounts of Vitamin B5 and Vitamin B9 per 300 kcal.
• Both Dry Onions Flakes as well as Frozen Chopped Onions, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Onions Flakes vs Frozen Chopped Onions:

• Dry Onions Flakes have 1.3 times more Calcium, 1.8 times more Copper, 1.6 times more Manganese and 2.2 times more Zinc than Frozen Chopped Onions, Unprepared.
• While Frozen Chopped Onions, Unprepared contain 2.6 times more Iron, 6.9 times more Sodium and 281.7 times more Water than Dry Onions Flakes.
• Both Dry Onions Flakes and Frozen Chopped Onions, Unprepared have similar amounts of Magnesium, Phosphorus, Potassium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frozen Chopped Onions, Unprepared contain 2.4 times more Fiber than Dry Onions Flakes.
• Both Dry Onions Flakes and Frozen Chopped Onions, Unprepared have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Dry Onions Flakes as well as Frozen Chopped Onions, Unprepared have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.