Comparing Nutrients in 7 ounces Onions Flakes VS Frozen Whole Onions

Macros Ratio

	Protein	Fat	Carbs
Onions Flakes	10%	1%	89%
Frozen Whole Onions	9%	1%	90%

Macro Nutrients

	Onions Flakes	Frozen Whole Onions	Recommended Dietary Allowance
Energy	24% 693kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	127% 165g	13% 16.8g	130g per day for Men 19-50 years
Sugars	102% 74.2g	10.4% 7.56g	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	8.88% 3.37g	38g per day for Men 19-50 years
Protein	31.7% 17.8g	3.15% 1.77g	56g per day for Men 19-50 years

Vitamins

	Onions Flakes	Frozen Whole Onions	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	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	2.17% 0.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.8% 2.74mg	3.93% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	244% 3.18mg	14% 0.18mg	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	82.4% 329μg	10.4% 41.7μg	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	17.6% 16mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions Flakes	Frozen Whole Onions	Recommended Dietary Allowance
Calcium	51% 510mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	11% 0.099mg	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	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	10.8% 0.25mg	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	6.52% 45.6mg	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	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.21% 7.8g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Onions Flakes VS Frozen Whole Onions per 7 oz

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

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

• 7 ounces of Onions Flakes have 19.2 times more Vitamin B1, 4.2 times more Vitamin B2, 5.7 times more Vitamin B3, 13.9 times more Vitamin B5, 17.2 times more Vitamin B6, 7.9 times more Vitamin B9, 9.4 times more Vitamin C and 9.5 times more Vitamin K than Frozen Whole Onions.
• 7 ounces of Frozen Whole Onions have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin K
• Both Dry Onions Flakes as well as Frozen Whole Onions, Unprepared 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 Frozen Whole Onions:

• 7 ounces of Onions Flakes have 7.1 times more Calcium, 8.3 times more Copper, 3.4 times more Iron, 9.2 times more Magnesium, 11.1 times more Manganese, 13.2 times more Phosphorus, 11.4 times more Potassium, 12.5 times more Selenium and 15.8 times more Zinc than Frozen Whole Onions.
• While 7 oz of Frozen Whole Onions, Unprepared contain 23 times more Water than Dry Onions Flakes.
• 7 ounces of Frozen Whole Onions lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Onions Flakes have 10 times more Energy, 9.9 times more Carbohydrate, 9.8 times more Sugars, 5.4 times more Fiber and 10.1 times more Protein than Frozen Whole Onions.
• 7 ounces of Frozen Whole Onions provide inadequate amounts of Energy and Protein
• Both Dry Onions Flakes as well as Frozen Whole Onions, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Onions Flakes VS Frozen Whole Onions

What are the health benefits of Onions Flakes compared to Frozen Whole Onions?

Both onion flakes and frozen whole onions offer health benefits as they are both rich in antioxidants, vitamins, and minerals. Onion flakes are dehydrated, which can help retain some of the nutrients present in fresh onions. On the other hand, frozen whole onions may retain more water-soluble vitamins due to minimal processing. Ultimately, both forms can be a convenient way to add flavor and nutrients to your dishes.

Can I lose weight easier by eating more Onions Flakes or Frozen Whole Onions?

Both onion flakes and frozen whole onions can be part of a healthy weight loss diet as they are low in calories and high in fiber, which can help you feel full and satisfied. However, the key to weight loss is creating a calorie deficit, so it's important to focus on overall dietary patterns and portion sizes rather than just one specific food. Incorporating a variety of nutrient-dense foods, along with regular physical activity, is the most effective way to support weight loss.

Should I eat more Onions Flakes or more Frozen Whole Onions to gain more muscles while training consistently?

Both onion flakes and frozen whole onions can be beneficial for muscle gain as they are both sources of important nutrients like antioxidants and vitamin C. However, for muscle gain, it is important to focus on consuming an overall balanced diet that includes a variety of plant-based protein sources, whole grains, legumes, fruits, and vegetables. Incorporating both onion flakes and frozen whole onions into your meals can help provide flavor and nutrients to support your training efforts.

What is the environmental impact of producing Onions Flakes compared to Frozen Whole Onions?

Producing Onion Flakes generally has a lower environmental impact compared to Frozen Whole Onions. Onion Flakes are dehydrated, which requires less energy and resources for transportation and storage. Additionally, dehydrating onions reduces water usage and waste compared to freezing. Overall, choosing Onion Flakes can be a more sustainable option for reducing environmental impact.