Comparing Nutrients in 100 grams Boiled Onions VS Onions Flakes

Macros Ratio

	Protein	Fat	Carbs
Boiled Onions	11%	4%	85%
Onions Flakes	10%	1%	89%

Macro Nutrients

	Boiled Onions	Onions Flakes	Recommended Dietary Allowance
Energy	1.5% 44kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.097% 0.031g	0.24% 0.078g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	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	7.8% 10g	64% 83.3g	130g per day for Men 19-50 years
Sugars	6.52% 4.73g	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	2% 1.44g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	3.7% 1.4g	24.2% 9.2g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	16% 8.95g	56g per day for Men 19-50 years

Vitamins

	Boiled Onions	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	3.5% 0.042mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.77% 0.023mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.03% 0.17mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	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	3.75% 15μg	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	5.78% 5.2mg	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	0.13% 0.02mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.42% 0.5μg	3.17% 3.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Onions	Onions Flakes	Recommended Dietary Allowance
Calcium	2.2% 22mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	7.44% 0.067mg	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	3% 0.24mg	19.4% 1.55mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	6.65% 0.15mg	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	5% 35mg	43.3% 303mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	47.7% 1622mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	1.9% 0.21mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	2.37% 88g	0.11% 3.93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Onions vs Onions Flakes:

• Dry Onions Flakes contain 11.9 times more Vitamin B1, 4.3 times more Vitamin B2, 6 times more Vitamin B3, 12.2 times more Vitamin B5, 12.4 times more Vitamin B6, 11.1 times more Vitamin B9, 14.4 times more Vitamin C, 9 times more Vitamin E and 7.6 times more Vitamin K than Boiled and Drained Onions.
• Both Boiled and Drained Onions as well as Dry Onions Flakes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Onions vs Onions Flakes:

• Boiled and Drained Onions have 22.4 times more Water than Dry Onions Flakes.
• While Dry Onions Flakes contain 11.7 times more Calcium, 6.2 times more Copper, 6.5 times more Iron, 8.4 times more Magnesium, 9.1 times more Manganese, 8.7 times more Phosphorus, 9.8 times more Potassium, 8.3 times more Selenium, 7 times more Sodium and 9 times more Zinc than Boiled and Drained Onions.

Comparison of macro-nutrients per 100 grams:

• Dry Onions Flakes contain 7.9 times more Energy, 2.4 times more Omega 6, 8.2 times more Carbohydrate, 7.9 times more Sugars, 6.6 times more Fiber and 6.6 times more Protein than Boiled and Drained Onions.
• Both Boiled and Drained Onions as well as Dry Onions Flakes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 g.