Comparing Nutrients in 500 calories Onions Flakes VS Frozen Chopped Onions

Weight per 500 calories

• Onions Flakes: 143g
• Frozen Chopped Onions: 1724g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.66g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	2.16% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.43% 0.24g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	90% 118g	130g per day for Men 19-50 years
Sugars	74% 53.6g	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	34.7% 13g	81.7% 31g	38g per day for Men 19-50 years
Protein	23% 13g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Onions Flakes	Frozen Chopped Onions	Recommended Dietary Allowance
Vitamin A	0.16% 1.43μg	3.83% 34.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.7% 0.72mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.5% 1.98mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	176% 2.3mg	99% 1.3mg	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	59.5% 238μg	73.3% 293μg	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	119% 107mg	63.2% 57mg	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	1.7% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.44μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions Flakes	Frozen Chopped Onions	Recommended Dietary Allowance
Calcium	37% 368mg	29.3% 293mg	1000mg per day for Men 19-50 years
Copper	66.2% 0.6mg	36.4% 0.33mg	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	27.8% 2.22mg	71% 5.7mg	8mg per day for Men 19-50 years
Magnesium	31.4% 132mg	28.7% 121mg	420mg per day for Men 19-50 years
Manganese	86.5% 2mg	55.5% 1.28mg	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	62% 434mg	54% 379mg	700mg per day for Men 19-50 years
Potassium	68.3% 2324mg	63% 2138mg	3400mg per day for Men 19-50 years
Selenium	13% 7.16μg	12.5% 6.9μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	13.8% 207mg	1500mg per day for Men 19-50 years
Zinc	24.6% 2.7mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.15% 5.63g	43% 1586g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Dry Onions Flakes as well as Frozen Chopped Onions, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.