Comparing Nutrients in 7 ounces Onions Flakes VS Spring Or Scallions Onions

Macros Ratio

	Protein	Fat	Carbs
Onions Flakes	10%	1%	89%
Spring Or Scallions Onions	19%	4%	77%

Macro Nutrients

	Onions Flakes	Spring Or Scallions Onions	Recommended Dietary Allowance
Energy	24% 693kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	127% 165g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	102% 74.2g	6.38% 4.62g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	31.7% 17.8g	6.5% 3.63g	56g per day for Men 19-50 years

Vitamins

	Onions Flakes	Spring Or Scallions Onions	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.7% 0.99mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	6.5% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.8% 2.74mg	2.98% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	244% 3.18mg	9.3% 0.12mg	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	31.8% 127μg	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	41.5% 37.3mg	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	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	342% 411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions Flakes	Spring Or Scallions Onions	Recommended Dietary Allowance
Calcium	51% 510mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	18.3% 0.16mg	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	36.7% 2.94mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	14% 0.32mg	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	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	95% 3219mg	16% 548mg	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	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	0.21% 7.8g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Onions Flakes VS Spring Or Scallions Onions per 7 oz

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

Lets compare vitamin content per 7 ounces of Onions Flakes vs Spring Or Scallions Onions:

• 7 ounces of Onions Flakes have 9.1 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B3, 18.4 times more Vitamin B5, 26.2 times more Vitamin B6, 2.6 times more Vitamin B9 and 4 times more Vitamin C than Spring Or Scallions Onions.
• While 7 oz of Raw Spring Or Scallions Onions contain 50 times more Vitamin A, 3.1 times more Vitamin E and 54.5 times more Vitamin K than Dry Onions Flakes.
• 7 ounces of Onions Flakes have insufficient amounts of Vitamin A and Vitamin E
• 7 ounces of Spring Or Scallions Onions have insufficient amounts of Vitamin B5
• Both Dry Onions Flakes as well as Raw Spring Or Scallions Onions have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Onions Flakes vs Spring Or Scallions Onions:

• 7 ounces of Onions Flakes have 3.6 times more Calcium, 5 times more Copper, 4.6 times more Magnesium, 8.7 times more Manganese, 8.2 times more Phosphorus, 5.9 times more Potassium, 8.3 times more Selenium and 4.8 times more Zinc than Spring Or Scallions Onions.
• While 7 oz of Raw Spring Or Scallions Onions contain 22.9 times more Water than Dry Onions Flakes.
• Both Onions Flakes and Spring Or Scallions Onions contain similar levels of Iron per seven ounces.
• 7 ounces of Spring Or Scallions Onions lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Onions Flakes have 10.9 times more Energy, 11.3 times more Carbohydrate, 16.1 times more Sugars, 3.5 times more Fiber and 4.9 times more Protein than Spring Or Scallions Onions.
• 7 ounces of Spring Or Scallions Onions provide inadequate amounts of Energy
• Both Dry Onions Flakes as well as Raw Spring Or Scallions Onions provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Onions Flakes VS Spring Or Scallions Onions

What are the health benefits of Onions Flakes compared to Spring Or Scallions Onions?

Both onion flakes and spring onions (scallions) offer health benefits as they are rich in antioxidants, vitamins, and minerals. However, spring onions are younger onions with a milder flavor compared to onion flakes, which are dehydrated and more concentrated in flavor. Spring onions contain more vitamin K and vitamin C, while onion flakes are a convenient way to add onion flavor to dishes without the need for chopping. Both can be beneficial for adding flavor and nutrients to a vegan diet.

Can I lose weight easier by eating more Onions Flakes or Spring Or Scallions Onions?

Both onion flakes and spring onions (scallions) can be beneficial for weight loss due to their low calorie content and high fiber content. However, the impact on weight loss will ultimately depend on your overall diet and lifestyle habits. Incorporating a variety of vegetables, including onions, into your meals can help with weight loss by providing essential nutrients and promoting feelings of fullness. Remember to focus on a balanced diet and regular physical activity for sustainable weight loss.

Should I eat more Onions Flakes or more Spring Or Scallions Onions to gain more muscles while training consistently?

Both onion flakes and spring onions (scallions) can be beneficial for muscle gain due to their nutrient content. However, if you are looking to specifically support muscle growth, spring onions may be the better choice as they are higher in antioxidants and vitamins that can aid in recovery and overall muscle health. Additionally, spring onions have a milder flavor which may make them easier to incorporate into a variety of dishes. Remember to focus on a well-rounded diet that includes a variety of plant-based foods to support your fitness goals.

What is the environmental impact of producing Onions Flakes compared to Spring Or Scallions Onions?

Both onion flakes and spring onions have a relatively low environmental impact compared to other food products. However, producing spring onions may have a slightly higher impact due to the need for more water and resources to grow them fresh and transport them to market. Onion flakes, on the other hand, are dehydrated and have a longer shelf life, reducing the need for constant refrigeration and transportation. Overall, both options are sustainable choices, but onion flakes may have a slight edge in terms of environmental impact.