Comparing Nutrients in 300 calories Onions Flakes VS Young Green Onions

Weight per 300 calories

• Onions Flakes: 86g
• Young Green Onions: 1111g

Onions Flakes have 12.9 times more energy per 100g than Young Green Onions. It has high energy density when compared to other foods. Young Green Onions, tops only having very low energy density.

Discover which food has more nutrients per 300 calories - Onions Flakes or Young Green Onions?

Macros Ratio

	Protein	Fat	Carbs
Onions Flakes	10%	1%	89%
Young Green Onions	12%	14%	74%

Macro Nutrients

	Onions Flakes	Young Green Onions	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	5.4% 5.22g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	5.73% 1.83g	32g per day for Men 19-50 years
Omega 3	0.48% 0.008g	27.8% 0.44g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	5.3% 0.9g	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	49% 63.8g	130g per day for Men 19-50 years
Sugars	44.4% 32g	60% 43.4g	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	32.5% 23.6g	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	% 18.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.78g	g per day for Men 19-50 years
Fiber	21% 7.9g	52.6% 20g	38g per day for Men 19-50 years
Protein	13.7% 7.7g	19.2% 10.8g	56g per day for Men 19-50 years

Vitamins

	Onions Flakes	Young Green Onions	Recommended Dietary Allowance
Vitamin A	0.096% 0.86μg	247% 2222μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	27.8% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.6% 0.086mg	22.2% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	30.7% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	75.2% 0.98mg	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	83.3% 333μg	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	165% 149mg	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	15.6% 2.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.72% 3.27μg	1447% 1737μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions Flakes	Young Green Onions	Recommended Dietary Allowance
Calcium	22% 221mg	57.8% 578mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	38.3% 0.34mg	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	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	19% 79mg	42.3% 178mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	72.5% 1.67mg	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	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	41% 1394mg	52% 1767mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	11% 167mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.62mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	0.091% 3.38g	27.7% 1026g	3700g per day for Men 19-50 years

Onions Flakes VS Young Green Onions Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Onions Flakes or Young Green Onions?

Lets compare vitamin content per 300 calories of Onions Flakes vs Young Green Onions:

• 300 calories of Onions Flakes have 1.3 times more Vitamin B1 and 1.4 times more Vitamin B6 than Young Green Onions.
• While 300 kcal of Young Green Onions, tops only contain 2585.2 times more Vitamin A, 3.4 times more Vitamin B2, 4.3 times more Vitamin B3, 1.3 times more Vitamin B5, 2.3 times more Vitamin B9, 2.3 times more Vitamin C, 15.1 times more Vitamin E and 531.7 times more Vitamin K than Dry Onions Flakes.
• 300 calories of Onions Flakes have insufficient amounts of Vitamin A, Vitamin B3, Vitamin E and Vitamin K
• Both Dry Onions Flakes as well as Young Green Onions, tops only have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Onions Flakes vs Young Green Onions:

• 300 kcal of Young Green Onions, tops only contain 2.6 times more Calcium, 4.3 times more Iron, 2.2 times more Magnesium, 1.4 times more Manganese, 1.3 times more Potassium, 1.3 times more Selenium, 9.2 times more Sodium, 1.4 times more Zinc and 303.6 times more Water than Dry Onions Flakes.
• Both Onions Flakes and Young Green Onions contain similar levels of Copper and Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Young Green Onions, tops only contain 57.4 times more Omega 3, 1.4 times more Sugars, 2.5 times more Fiber and 1.4 times more Protein than Dry Onions Flakes.
• Both Onions Flakes and Young Green Onions offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Onions Flakes provide inadequate amounts of Omega 3
• Both Dry Onions Flakes as well as Young Green Onions, tops only provide inadequate amounts of Omega 6 in 300 calories.