Comparing Nutrients in 7 ounces Onions Flakes VS Sauteed Yellow Onions

Macros Ratio

	Protein	Fat	Carbs
Onions Flakes	10%	1%	89%
Sauteed Yellow Onions	3%	73%	24%

Macro Nutrients

	Onions Flakes	Sauteed Yellow Onions	Recommended Dietary Allowance
Energy	24% 693kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	9.16% 2.93g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	82% 1.3g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	56% 9.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	127% 165g	12% 15.6g	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	4.05% 2.94g	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	% 4.17g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	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	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Onions Flakes	Sauteed Yellow Onions	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.7% 0.99mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	0.46% 0.073mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.8% 2.74mg	6.83% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	244% 3.18mg	31.6% 0.41mg	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	0.99% 3.97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	165% 149mg	3.97% 3.57mg	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	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	35.7% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions Flakes	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	51% 510mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	3.75% 0.034mg	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	6.7% 0.54mg	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	8.8% 0.2mg	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	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	95% 3219mg	7.76% 264mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	NA	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	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	0.21% 7.8g	4.3% 159g	3700g per day for Men 19-50 years

Nutrient Comparison: Onions Flakes VS Sauteed Yellow Onions per 7 oz

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

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

• 7 ounces of Onions Flakes have 10.2 times more Vitamin B1, 2.4 times more Vitamin B2, 26.8 times more Vitamin B3, 8 times more Vitamin B5, 7.7 times more Vitamin B6, 83 times more Vitamin B9 and 41.7 times more Vitamin C than Sauteed Yellow Onions.
• While 7 oz of Sauteed Yellow Onions contain 3.8 times more Vitamin E and 5.7 times more Vitamin K than Dry Onions Flakes.
• 7 ounces of Onions Flakes have insufficient amounts of Vitamin E
• 7 ounces of Sauteed Yellow Onions have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Dry Onions Flakes as well as Sauteed Yellow Onions have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Onions Flakes vs Sauteed Yellow Onions:

• 7 ounces of Onions Flakes have 12.9 times more Calcium, 24.5 times more Copper, 5.7 times more Iron, 10.2 times more Magnesium, 13.6 times more Manganese, 9.2 times more Phosphorus, 12.2 times more Potassium and 9 times more Zinc than Sauteed Yellow Onions.
• While 7 oz of Sauteed Yellow Onions contain 20.4 times more Water than Dry Onions Flakes.
• 7 ounces of Sauteed Yellow Onions lack sufficient amounts of Copper and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Onions Flakes have 2.8 times more Energy, 10.6 times more Carbohydrate, 5.4 times more Fiber and 9.4 times more Protein than Sauteed Yellow Onions.
• While 7 oz of Sauteed Yellow Onions contain 23.5 times more Fat, 18.9 times more Saturated Fat, 73.3 times more Omega 3 and 28.3 times more Omega 6 than Dry Onions Flakes.
• 7 ounces of Onions Flakes provide inadequate amounts of Omega 3 and Omega 6
• 7 ounces of Sauteed Yellow Onions provide inadequate amounts of Protein