Comparing Nutrients in 7 ounces Onions Flakes VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Onions Flakes	10%	1%	89%
Cauliflower	26%	8%	66%

Macro Nutrients

	Onions Flakes	Cauliflower	Recommended Dietary Allowance
Energy	24% 693kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	127% 165g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	102% 74.2g	5.23% 3.8g	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	2.66% 1.92g	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	% 1.87g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	48% 18.3g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	31.7% 17.8g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Onions Flakes	Cauliflower	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.7% 0.99mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.8% 2.74mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	244% 3.18mg	28% 0.37mg	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	28.3% 113μg	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	106% 96mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions Flakes	Cauliflower	Recommended Dietary Allowance
Calcium	51% 510mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	13.4% 0.31mg	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	95% 3219mg	17.5% 593mg	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	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	0.21% 7.8g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Onions Flakes VS Cauliflower per 7 oz

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

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

• 7 ounces of Onions Flakes have 10 times more Vitamin B1, 1.7 times more Vitamin B2, 2 times more Vitamin B3, 2.1 times more Vitamin B5, 8.7 times more Vitamin B6, 2.9 times more Vitamin B9 and 1.6 times more Vitamin C than Cauliflower.
• While 7 oz of Raw Cauliflower contain 4.1 times more Vitamin K than Dry Onions Flakes.
• Both Dry Onions Flakes as well as Raw 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 Cauliflower:

• 7 ounces of Onions Flakes have 11.7 times more Calcium, 10.7 times more Copper, 3.7 times more Iron, 6.1 times more Magnesium, 9 times more Manganese, 6.9 times more Phosphorus, 5.4 times more Potassium, 8.3 times more Selenium and 7 times more Zinc than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.4 times more Sodium and 23.4 times more Water than Dry Onions Flakes.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Onions Flakes have 14 times more Energy, 16.8 times more Carbohydrate, 19.6 times more Sugars, 4.6 times more Fiber and 4.7 times more Protein than Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy
• Both Dry Onions Flakes as well as Raw Cauliflower provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.