Comparing Nutrients in 5 ounces Boiled Onions VS Onions Flakes

Macros Ratio

	Protein	Fat	Carbs
Boiled Onions	11%	4%	85%
Onions Flakes	10%	1%	89%

Macro Nutrients

	Boiled Onions	Onions Flakes	Recommended Dietary Allowance
Energy	2.15% 62.4kcal	17% 495kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.4g	91% 118g	130g per day for Men 19-50 years
Sugars	9.25% 6.7g	73% 53g	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	2.8% 2.04g	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	% 3.1g	NA	g per day for Men 19-50 years
Sucrose	% 1.56g	NA	g per day for Men 19-50 years
Fiber	5.22% 2g	34.3% 13g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Onions	Onions Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.5% 0.033mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.46% 0.23mg	8.77% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	174% 2.27mg	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	5.3% 21.3μg	59% 235μg	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	8.2% 7.37mg	118% 106mg	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	0.19% 0.028mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	4.5% 5.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Onions	Onions Flakes	Recommended Dietary Allowance
Calcium	3.1% 31mg	36.4% 364mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	65.5% 0.59mg	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	4.25% 0.34mg	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	9.43% 0.22mg	85.6% 1.97mg	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	7.1% 49.6mg	61.4% 429mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	67.6% 2299mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	13% 7.1μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	24.4% 2.68mg	11mg per day for Men 19-50 years
Water	3.37% 125g	0.15% 5.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Onions vs Onions Flakes:

• Dry Onions Flakes contain 11.9 times more Vitamin B1, 4.3 times more Vitamin B2, 6 times more Vitamin B3, 12.2 times more Vitamin B5, 12.4 times more Vitamin B6, 11.1 times more Vitamin B9, 14.4 times more Vitamin C, 9 times more Vitamin E and 7.6 times more Vitamin K than Boiled and Drained Onions.
• Both Boiled and Drained Onions as well as Dry Onions Flakes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Onions vs Onions Flakes:

• Boiled and Drained Onions have 22.4 times more Water than Dry Onions Flakes.
• While Dry Onions Flakes contain 11.7 times more Calcium, 6.2 times more Copper, 6.5 times more Iron, 8.4 times more Magnesium, 9.1 times more Manganese, 8.7 times more Phosphorus, 9.8 times more Potassium, 8.3 times more Selenium, 7 times more Sodium and 9 times more Zinc than Boiled and Drained Onions.

Comparison of macro-nutrients per 5 ounces:

• Dry Onions Flakes contain 7.9 times more Energy, 2.4 times more Omega 6, 8.2 times more Carbohydrate, 7.9 times more Sugars, 6.6 times more Fiber and 6.6 times more Protein than Boiled and Drained Onions.
• Both Boiled and Drained Onions as well as Dry Onions Flakes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.