Comparing Nutrients in 7 ounces Onions Flakes VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Onions Flakes	10%	1%	89%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Onions Flakes	Boiled Cauliflower	Recommended Dietary Allowance
Energy	24% 693kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	0.58% 0.099g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	127% 165g	6.27% 8.16g	130g per day for Men 19-50 years
Sugars	102% 74.2g	5.7% 4.13g	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	48% 18.3g	12% 4.56g	38g per day for Men 19-50 years
Protein	31.7% 17.8g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Onions Flakes	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.7% 0.99mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	5.1% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.8% 2.74mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	244% 3.18mg	26.4% 0.34mg	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	82.4% 329μg	22% 87.3μg	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	165% 149mg	98% 88mg	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	2.4% 0.36mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	23% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions Flakes	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	51% 510mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	3.97% 0.036mg	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	38.4% 3.08mg	7.94% 0.64mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	11.4% 0.26mg	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	86% 601mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	95% 3219mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	0.21% 7.8g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Onions Flakes VS Boiled Cauliflower per 7 oz

Compare the macro and micronutrient content in 7 oz of Onions Flakes versus 7 oz of Boiled Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Onions Flakes vs Boiled Cauliflower:

• 7 ounces of Onions Flakes have 11.9 times more Vitamin B1, 1.9 times more Vitamin B2, 2.4 times more Vitamin B3, 2.7 times more Vitamin B5, 9.2 times more Vitamin B6, 3.8 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled Cauliflower.
• While 7 oz of Boiled and Drained Cauliflower contain 3.6 times more Vitamin K than Dry Onions Flakes.
• Both Dry Onions Flakes as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Onions Flakes vs Boiled Cauliflower:

• 7 ounces of Onions Flakes have 16.1 times more Calcium, 23.1 times more Copper, 4.8 times more Iron, 10.2 times more Magnesium, 10.5 times more Manganese, 9.5 times more Phosphorus, 11.4 times more Potassium, 8.3 times more Selenium and 11.1 times more Zinc than Boiled Cauliflower.
• While 7 oz of Boiled and Drained Cauliflower contain 23.7 times more Water than Dry Onions Flakes.
• 7 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Onions Flakes have 15.2 times more Energy, 20.3 times more Carbohydrate, 18 times more Sugars, 4 times more Fiber and 4.9 times more Protein than Boiled Cauliflower.
• While 7 oz of Boiled and Drained Cauliflower contain 18.6 times more Omega 3 than Dry Onions Flakes.
• 7 ounces of Onions Flakes provide inadequate amounts of Omega 3
• 7 ounces of Boiled Cauliflower provide inadequate amounts of Energy
• Both Dry Onions Flakes as well as Boiled and Drained Cauliflower provide inadequate amounts of Omega 6 in seven ounces.