Comparing Nutrients in 7 ounces Onions Flakes VS Young Green Onions

Macros Ratio

	Protein	Fat	Carbs
Onions Flakes	10%	1%	89%
Young Green Onions	12%	14%	74%

Macro Nutrients

	Onions Flakes	Young Green Onions	Recommended Dietary Allowance
Energy	24% 693kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	0.95% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	127% 165g	8.76% 11.4g	130g per day for Men 19-50 years
Sugars	102% 74.2g	10.7% 7.76g	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	5.8% 4.2g	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	% 3.25g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	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	3.44% 1.92g	56g per day for Men 19-50 years

Vitamins

	Onions Flakes	Young Green Onions	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	44% 397μg	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	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.8% 2.74mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	244% 3.18mg	13.4% 0.17mg	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	15% 59.5μg	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	29.5% 26.6mg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	258% 310μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions Flakes	Young Green Onions	Recommended Dietary Allowance
Calcium	51% 510mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	6.84% 0.062mg	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	12.7% 1mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	13% 0.3mg	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	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	95% 3219mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.21% 7.8g	4.95% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Onions Flakes VS Young Green Onions per 7 oz

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

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

• 7 ounces of Onions Flakes have 16.7 times more Vitamin B1, 3.8 times more Vitamin B2, 3 times more Vitamin B3, 10 times more Vitamin B5, 18.2 times more Vitamin B6, 5.5 times more Vitamin B9 and 5.6 times more Vitamin C than Young Green Onions.
• While 7 oz of Young Green Onions, tops only contain 200 times more Vitamin A and 41.1 times more Vitamin K than Dry Onions Flakes.
• 7 ounces of Onions Flakes have insufficient amounts of Vitamin A
• Both Dry Onions Flakes as well as Young Green Onions, tops only have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Onions Flakes vs Young Green Onions:

• 7 ounces of Onions Flakes have 4.9 times more Calcium, 13.4 times more Copper, 3 times more Iron, 5.8 times more Magnesium, 9.3 times more Manganese, 12.1 times more Phosphorus, 10.2 times more Potassium, 10 times more Selenium and 9.5 times more Zinc than Young Green Onions.
• While 7 oz of Young Green Onions, tops only contain 23.5 times more Water than Dry Onions Flakes.
• 7 ounces of Young Green Onions lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Onions Flakes have 12.9 times more Energy, 14.5 times more Carbohydrate, 9.6 times more Sugars, 5.1 times more Fiber and 9.2 times more Protein than Young Green Onions.
• While 7 oz of Young Green Onions, tops only contain 4.4 times more Omega 3 than Dry Onions Flakes.
• 7 ounces of Onions Flakes provide inadequate amounts of Omega 3
• 7 ounces of Young Green Onions provide inadequate amounts of Energy and Protein
• Both Dry Onions Flakes as well as Young Green Onions, tops only provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Onions Flakes VS Young Green Onions

What are the health benefits of Onions Flakes compared to Young Green Onions?

Both onion flakes and young green onions are nutritious choices, but they offer slightly different health benefits. Onion flakes are a concentrated source of antioxidants, particularly quercetin, which may help reduce inflammation and lower the risk of chronic diseases. On the other hand, young green onions are rich in vitamins A, C, and K, as well as folate and fiber, which support immune function, skin health, and digestion. Incorporating both into your diet can provide a range of health benefits.

Can I lose weight easier by eating more Onions Flakes or Young Green Onions?

Both onion flakes and young green onions are low in calories and can be a healthy addition to a weight loss diet. However, weight loss ultimately comes down to creating a calorie deficit, which means consuming fewer calories than your body needs to maintain its current weight. Incorporating a variety of nutrient-dense foods, including onions, along with a balanced diet and regular physical activity, can support weight loss efforts.

Should I eat more Onions Flakes or more Young Green Onions to gain more muscles while training consistently?

Both onion flakes and young green onions can be beneficial for muscle gain due to their nutrient content. However, young green onions may be more advantageous as they are fresher and contain higher levels of vitamins and minerals compared to dried onion flakes. Additionally, young green onions provide antioxidants and anti-inflammatory properties that can support muscle recovery and overall health. Incorporating a variety of fresh vegetables, including young green onions, into your diet can help support your muscle-building goals.

What is the environmental impact of producing Onions Flakes compared to Young Green Onions?

Both onion flakes and young green onions have a relatively low environmental impact compared to animal products. However, producing young green onions typically has a lower environmental impact as they require less water, land, and resources compared to dehydrated onion flakes. Additionally, young green onions are usually harvested locally and have a shorter supply chain, reducing transportation emissions. Overall, choosing young green onions over onion flakes can be a more sustainable choice for the environment.