Comparing Nutrients in 5 ounces Cooked Chopped Frozen Onions VS Onions Flakes

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Onions	10%	3%	87%
Onions Flakes	10%	1%	89%

Macro Nutrients

	Cooked Chopped Frozen Onions	Onions Flakes	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	17% 495kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	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	7.2% 9.34g	91% 118g	130g per day for Men 19-50 years
Sugars	5.67% 4.1g	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	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	6.7% 2.55g	34.3% 13g	38g per day for Men 19-50 years
Protein	1.95% 1.1g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen 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	2.7% 0.033mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.73% 0.035mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.23% 0.2mg	8.77% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.52% 0.098mg	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	4.6% 18.4μg	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	4.1% 3.7mg	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	0.094% 0.014mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	4.5% 5.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Onions	Onions Flakes	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	36.4% 364mg	1000mg per day for Men 19-50 years
Copper	3% 0.027mg	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	5.3% 0.43mg	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	4.38% 0.1mg	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	3.85% 27mg	61.4% 429mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	67.6% 2299mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	13% 7.1μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	24.4% 2.68mg	11mg per day for Men 19-50 years
Water	3.53% 131g	0.15% 5.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Onions VS Onions Flakes per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Onions versus 5 oz of Onions Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Onions vs Onions Flakes:

• 5 oz of Dry Onions Flakes contain 21.7 times more Vitamin B1, 4 times more Vitamin B2, 7.1 times more Vitamin B3, 13.9 times more Vitamin B5, 23.2 times more Vitamin B6, 12.8 times more Vitamin B9, 28.8 times more Vitamin C and 12.7 times more Vitamin K than Boiled Chopped Frozen Onions.
• 5 ounces of Cooked Chopped Frozen Onions have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin K
• Both Boiled Chopped Frozen Onions as well as Dry Onions Flakes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Onions vs Onions Flakes:

• 5 ounces of Cooked Chopped Frozen Onions have 23.5 times more Water than Onions Flakes.
• While 5 oz of Dry Onions Flakes contain 16.1 times more Calcium, 21.9 times more Copper, 5.2 times more Iron, 15.3 times more Magnesium, 19.6 times more Manganese, 15.9 times more Phosphorus, 15 times more Potassium, 12.5 times more Selenium and 27 times more Zinc than Boiled Chopped Frozen Onions.
• 5 ounces of Cooked Chopped Frozen Onions lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dry Onions Flakes contain 12.5 times more Energy, 12.6 times more Carbohydrate, 12.9 times more Sugars, 5.1 times more Fiber and 11.6 times more Protein than Boiled Chopped Frozen Onions.
• 5 ounces of Cooked Chopped Frozen Onions provide inadequate amounts of Energy and Protein
• Both Boiled Chopped Frozen Onions as well as Dry Onions Flakes provide inadequate amounts of Omega 3 and Omega 6 in five ounces.