Comparing Nutrients in 7 ounces Onions Flakes VS Frozen Chopped Onions

Macros Ratio

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

Macro Nutrients

	Onions Flakes	Frozen Chopped Onions	Recommended Dietary Allowance
Energy	24% 693kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	127% 165g	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	102% 74.2g	NA	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	31.7% 17.8g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Onions Flakes	Frozen Chopped Onions	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.7% 0.99mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	1.87% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.8% 2.74mg	4.05% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	244% 3.18mg	11.4% 0.15mg	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	8.43% 33.7μg	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	7.28% 6.55mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions Flakes	Frozen Chopped Onions	Recommended Dietary Allowance
Calcium	51% 510mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	4.2% 0.038mg	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	8.2% 0.65mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	6.4% 0.15mg	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	95% 3219mg	7.24% 246mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	0.21% 7.8g	4.93% 183g	3700g per day for Men 19-50 years

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

• Dry Onions Flakes have 16.7 times more Vitamin B1, 3.7 times more Vitamin B2, 6.6 times more Vitamin B3, 13.5 times more Vitamin B5, 21.3 times more Vitamin B6, 9.8 times more Vitamin B9 and 22.7 times more Vitamin C than Frozen Chopped Onions, Unprepared.
• Both Dry Onions Flakes as well as Frozen Chopped Onions, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Onions Flakes vs Frozen Chopped Onions:

• Dry Onions Flakes have 15.1 times more Calcium, 21.9 times more Copper, 4.7 times more Iron, 13.1 times more Magnesium, 18.8 times more Manganese, 13.8 times more Phosphorus, 13.1 times more Potassium, 12.5 times more Selenium, 1.8 times more Sodium and 27 times more Zinc than Frozen Chopped Onions, Unprepared.
• While Frozen Chopped Onions, Unprepared contain 23.4 times more Water than Dry Onions Flakes.

Comparison of macro-nutrients per 7 ounces:

• Dry Onions Flakes have 12 times more Energy, 4.6 times more Omega 6, 12.2 times more Carbohydrate, 5.1 times more Fiber and 11.3 times more Protein than Frozen Chopped Onions, Unprepared.
• Both Dry Onions Flakes as well as Frozen Chopped Onions, Unprepared have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.