Comparing Nutrients in 7 ounces Onions VS Onions Flakes

Macros Ratio

	Protein	Fat	Carbs
Onions	10%	2%	88%
Onions Flakes	10%	1%	89%

Macro Nutrients

	Onions	Onions Flakes	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	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	0.26% 0.083g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	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	14.3% 18.5g	127% 165g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	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	3.53% 2.56g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 1.96g	NA	g per day for Men 19-50 years
Fiber	8.88% 3.37g	48% 18.3g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	31.7% 17.8g	56g per day for Men 19-50 years

Vitamins

	Onions	Onions Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	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	1.44% 0.23mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	54.8% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	9.43% 37.7μg	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	16.3% 14.7mg	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	0.26% 0.04mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions	Onions Flakes	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	92% 0.83mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	5.2% 0.42mg	38.4% 3.08mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	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	8.22% 57.5mg	86% 601mg	700mg per day for Men 19-50 years
Potassium	8.52% 290mg	95% 3219mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	4.78% 177g	0.21% 7.8g	3700g per day for Men 19-50 years

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

• Dry Onions Flakes contain 10.9 times more Vitamin B1, 3.7 times more Vitamin B2, 8.5 times more Vitamin B3, 11.2 times more Vitamin B5, 13.3 times more Vitamin B6, 8.7 times more Vitamin B9, 10.1 times more Vitamin C, 9 times more Vitamin E and 9.5 times more Vitamin K than Raw Onions.
• Both Raw Onions as well as Dry Onions Flakes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Onions vs Onions Flakes:

• Raw Onions have 22.7 times more Water than Dry Onions Flakes.
• While Dry Onions Flakes contain 11.2 times more Calcium, 10.7 times more Copper, 7.4 times more Iron, 9.2 times more Magnesium, 10.8 times more Manganese, 10.4 times more Phosphorus, 11.1 times more Potassium, 10 times more Selenium, 5.3 times more Sodium and 11.1 times more Zinc than Raw Onions.

Comparison of macro-nutrients per 7 ounces:

• Dry Onions Flakes contain 8.7 times more Energy, 13.1 times more Omega 6, 8.9 times more Carbohydrate, 8.8 times more Sugars, 5.4 times more Fiber and 8.1 times more Protein than Raw Onions.
• Both Raw Onions as well as Dry Onions Flakes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.