Comparing Nutrients in 100 grams Canned Onions with Liquids VS Onions Flakes

Macros Ratio

	Protein	Fat	Carbs
Canned Onions with Liquids	17%	4%	79%
Onions Flakes	10%	1%	89%

Macro Nutrients

	Canned Onions with Liquids	Onions Flakes	Recommended Dietary Allowance
Energy	0.66% 19kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.05% 0.016g	0.24% 0.078g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4g	64% 83.3g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	51.6% 37.4g	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	3.16% 1.2g	24.2% 9.2g	38g per day for Men 19-50 years
Protein	1.5% 0.85g	16% 8.95g	56g per day for Men 19-50 years

Vitamins

	Canned Onions with Liquids	Onions Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.67% 0.032mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.46% 0.006mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.38% 0.061mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.94% 0.097mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	123% 1.6mg	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	2.5% 10μg	41.5% 166μg	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	4.78% 4.3mg	83.3% 75mg	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	0.47% 0.07mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	3.17% 3.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Onions with Liquids	Onions Flakes	Recommended Dietary Allowance
Calcium	4.5% 45mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	6.1% 0.055mg	46.2% 0.42mg	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	1.63% 0.13mg	19.4% 1.55mg	8mg per day for Men 19-50 years
Magnesium	1.43% 6mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	4.43% 0.1mg	60.4% 1.4mg	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	4% 28mg	43.3% 303mg	700mg per day for Men 19-50 years
Potassium	3.26% 111mg	47.7% 1622mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	24.7% 371mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	2.54% 94g	0.11% 3.93g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Onions with Liquids VS Onions Flakes per 100 g

Compare the macro and micronutrient content in 100 g of Canned Onions with Liquids versus 100 g of Onions Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Onions with Liquids vs Onions Flakes:

• 100 g of Dry Onions Flakes contain 15.6 times more Vitamin B1, 16.7 times more Vitamin B2, 16.2 times more Vitamin B3, 14.2 times more Vitamin B5, 11.7 times more Vitamin B6, 16.6 times more Vitamin B9, 17.4 times more Vitamin C and 19 times more Vitamin K than Canned Onions Solids and Liquids.
• 100 grams of Canned Onions with Liquids have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin K
• Both Canned Onions Solids and Liquids as well as Dry Onions Flakes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Canned Onions with Liquids vs Onions Flakes:

• 100 grams of Canned Onions with Liquids have 17.7 times more Sodium and 23.9 times more Water than Onions Flakes.
• While 100 g of Dry Onions Flakes contain 5.7 times more Calcium, 7.6 times more Copper, 11.9 times more Iron, 15.3 times more Magnesium, 13.6 times more Manganese, 10.8 times more Phosphorus, 14.6 times more Potassium, 16.7 times more Selenium and 6.5 times more Zinc than Canned Onions Solids and Liquids.
• 100 grams of Canned Onions with Liquids lack sufficient amounts of Iron, Magnesium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Dry Onions Flakes contain 18.4 times more Energy, 20.7 times more Carbohydrate, 17 times more Sugars, 7.7 times more Fiber and 10.5 times more Protein than Canned Onions Solids and Liquids.
• 100 grams of Canned Onions with Liquids provide inadequate amounts of Energy and Protein
• Both Canned Onions Solids and Liquids as well as Dry Onions Flakes provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.