Comparing Nutrients in 7 ounces Onions Flakes VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Onions Flakes	10%	1%	89%
Potato Skin	17%	1%	82%

Macro Nutrients

	Onions Flakes	Potato Skin	Recommended Dietary Allowance
Energy	24% 693kcal	3.97% 115kcal	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	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	127% 165g	19% 24.7g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	31.7% 17.8g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Onions Flakes	Potato Skin	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	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.8% 2.74mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	244% 3.18mg	36.5% 0.47mg	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	25% 22.6mg	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	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	Potato Skin	Recommended Dietary Allowance
Calcium	51% 510mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	93% 0.84mg	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	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	52% 1.2mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	95% 3219mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	1.1% 0.6μg	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	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.21% 7.8g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Onions Flakes VS Potato Skin per 7 oz

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

Lets compare vitamin content per 7 ounces of Onions Flakes vs Potato Skin:

• 7 ounces of Onions Flakes have 23.8 times more Vitamin B1, 2.6 times more Vitamin B2, 4.6 times more Vitamin B5, 6.7 times more Vitamin B6, 9.8 times more Vitamin B9 and 6.6 times more Vitamin C than Potato Skin.
• Both Onions Flakes and Potato Skin provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Dry Onions Flakes as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Onions Flakes vs Potato Skin:

• 7 ounces of Onions Flakes have 8.6 times more Calcium, 4 times more Magnesium, 2.3 times more Manganese, 8 times more Phosphorus, 3.9 times more Potassium, 16.7 times more Selenium and 5.4 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.1 times more Iron and 21.2 times more Water than Dry Onions Flakes.
• Both Onions Flakes and Potato Skin contain similar levels of Copper per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Onions Flakes have 6 times more Energy, 6.7 times more Carbohydrate, 3.7 times more Fiber and 3.5 times more Protein than Potato Skin.
• Both Dry Onions Flakes as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Onions Flakes VS Potato Skin

What are the health benefits of Onions Flakes compared to Potato Skin?

Onion flakes are a good source of antioxidants, vitamins, and minerals, including vitamin C, B vitamins, and potassium. They also contain anti-inflammatory and antimicrobial properties. Potato skin, on the other hand, is rich in fiber, vitamins, and minerals, such as vitamin C, potassium, and iron. Both onion flakes and potato skin can contribute to a healthy diet, but they offer different nutritional benefits.

Can I lose weight easier by eating more Onions Flakes or Potato Skin?

Both onions and potato skins can be part of a healthy diet for weight loss due to their high fiber content and low calorie density. However, the key to weight loss is creating a calorie deficit by consuming fewer calories than your body needs. It's important to focus on overall dietary patterns, portion sizes, and incorporating a variety of nutrient-dense foods, rather than relying solely on one specific ingredient.

Should I eat more Onions Flakes or more Potato Skin to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a balanced diet that includes a variety of plant-based foods. Both onion flakes and potato skin can be beneficial for muscle growth due to their nutrient content. However, potato skin is a better source of carbohydrates and fiber, which are important for providing energy and supporting digestion. On the other hand, onion flakes are rich in antioxidants and anti-inflammatory compounds that can help with muscle recovery. Including both in your diet can be beneficial, but be sure to also incorporate other plant-based protein sources like legumes, nuts, seeds, and whole grains for optimal muscle growth.

What is the environmental impact of producing Onions Flakes compared to Potato Skin?

Both onion flakes and potato skins have a relatively low environmental impact compared to many other food products. However, producing onion flakes generally has a lower environmental impact than potato skins due to the lower water and land requirements for onion cultivation. Onions also have a smaller carbon footprint compared to potatoes. Choosing onion flakes over potato skins can be a more sustainable choice in terms of environmental impact.