Comparing Nutrients in 7 ounces Frozen Chopped Onions VS Onions Flakes

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Onions	10%	3%	87%
Onions Flakes	10%	1%	89%

Macro Nutrients

	Frozen Chopped Onions	Onions Flakes	Recommended Dietary Allowance
Energy	2% 57.5kcal	24% 693kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.5g	127% 165g	130g per day for Men 19-50 years
Sugars	NA	102% 74.2g	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	9.4% 3.57g	48% 18.3g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	31.7% 17.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Onions	Onions Flakes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	82.7% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.87% 0.3mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.05% 0.2mg	54.8% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	244% 3.18mg	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	8.43% 33.7μg	82.4% 329μg	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	7.28% 6.55mg	165% 149mg	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	NA	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Onions	Onions Flakes	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	4.2% 0.038mg	92% 0.83mg	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	8.2% 0.65mg	38.4% 3.08mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	6.4% 0.15mg	120% 2.76mg	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	6.24% 43.7mg	86% 601mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	95% 3219mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	4.93% 183g	0.21% 7.8g	3700g per day for Men 19-50 years

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

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

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

• 7 oz of Dry Onions Flakes contain 16.7 times more Vitamin B1, 3.7 times more Vitamin B2, 6.6 times more Vitamin B3, 13.5 times more Vitamin B5, 21.3 times more Vitamin B6, 9.8 times more Vitamin B9 and 22.7 times more Vitamin C than Frozen Chopped Onions, Unprepared.
• 7 ounces of Frozen Chopped Onions have insufficient amounts of Vitamin B3
• Both Frozen Chopped Onions, Unprepared as well as Dry Onions Flakes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Onions vs Onions Flakes:

• 7 ounces of Frozen Chopped Onions have 23.4 times more Water than Onions Flakes.
• While 7 oz of Dry Onions Flakes contain 15.1 times more Calcium, 21.9 times more Copper, 4.7 times more Iron, 13.1 times more Magnesium, 18.8 times more Manganese, 13.8 times more Phosphorus, 13.1 times more Potassium, 12.5 times more Selenium and 27 times more Zinc than Frozen Chopped Onions, Unprepared.
• 7 ounces of Frozen Chopped Onions lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dry Onions Flakes contain 12 times more Energy, 12.2 times more Carbohydrate, 5.1 times more Fiber and 11.3 times more Protein than Frozen Chopped Onions, Unprepared.
• 7 ounces of Frozen Chopped Onions provide inadequate amounts of Energy and Protein
• Both Frozen Chopped Onions, Unprepared as well as Dry Onions Flakes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.