Comparing Nutrients in 7 ounces Canned Onions with Liquids VS Onions Flakes

Macros Ratio

	Protein	Fat	Carbs
Canned Onions with Liquids	17%	4%	79%
Onions Flakes	10%	1%	89%

Macro Nutrients

	Canned Onions with Liquids	Onions Flakes	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	24% 693kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.14% 7.98g	127% 165g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	102% 74.2g	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	6.27% 2.4g	48% 18.3g	38g per day for Men 19-50 years
Protein	3% 1.7g	31.7% 17.8g	56g per day for Men 19-50 years

Vitamins

	Canned Onions with Liquids	Onions Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	82.7% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.92% 0.012mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.76% 0.12mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.85% 0.19mg	54.8% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	244% 3.18mg	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	4.96% 20μg	82.4% 329μg	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	9.5% 8.53mg	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	0.93% 0.14mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Onions with Liquids	Onions Flakes	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	92% 0.83mg	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	3.22% 0.26mg	38.4% 3.08mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	120% 2.76mg	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	7.94% 55.6mg	86% 601mg	700mg per day for Men 19-50 years
Potassium	6.48% 220mg	95% 3219mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	49% 736mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	5.05% 187g	0.21% 7.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Onions with Liquids vs Onions Flakes:

• Dry Onions Flakes contain 15.6 times more Vitamin B1, 16.7 times more Vitamin B2, 16.2 times more Vitamin B3, 14.2 times more Vitamin B5, 11.7 times more Vitamin B6, 16.6 times more Vitamin B9, 17.4 times more Vitamin C, 2.6 times more Vitamin E and 19 times more Vitamin K than Canned Onions Solids and Liquids.
• Both Canned Onions Solids and Liquids as well as Dry Onions Flakes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Onions with Liquids vs Onions Flakes:

• Canned Onions Solids and Liquids have 17.7 times more Sodium and 23.9 times more Water than Dry Onions Flakes.
• While Dry Onions Flakes contain 5.7 times more Calcium, 7.6 times more Copper, 11.9 times more Iron, 15.3 times more Magnesium, 13.6 times more Manganese, 10.8 times more Phosphorus, 14.6 times more Potassium, 16.7 times more Selenium and 6.5 times more Zinc than Canned Onions Solids and Liquids.

Comparison of macro-nutrients per 7 ounces:

• Dry Onions Flakes contain 18.4 times more Energy, 5 times more Omega 6, 20.7 times more Carbohydrate, 17 times more Sugars, 7.7 times more Fiber and 10.5 times more Protein than Canned Onions Solids and Liquids.
• Both Canned Onions Solids and Liquids as well as Dry Onions Flakes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.