Comparing Nutrients in 100 grams Onions Flakes VS Frozen Whole Onions

Macros Ratio

	Protein	Fat	Carbs
Onions Flakes	10%	1%	89%
Frozen Whole Onions	9%	1%	90%

Macro Nutrients

	Onions Flakes	Frozen Whole Onions	Recommended Dietary Allowance
Energy	12% 349kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	0.062% 0.06g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.078g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.14% 0.024g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.3g	6.5% 8.45g	130g per day for Men 19-50 years
Sugars	51.6% 37.4g	5.26% 3.8g	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	24.2% 9.2g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	16% 8.95g	1.6% 0.89g	56g per day for Men 19-50 years

Vitamins

	Onions Flakes	Frozen Whole Onions	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	2.17% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	1.85% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	1.1% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	2% 0.099mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	7.15% 0.093mg	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	41.5% 166μg	5.25% 21μg	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	83.3% 75mg	8.9% 8mg	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	1.2% 0.18mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.17% 3.8μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions Flakes	Frozen Whole Onions	Recommended Dietary Allowance
Calcium	25.7% 257mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	46.2% 0.42mg	5.56% 0.05mg	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	19.4% 1.55mg	5.75% 0.46mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	60.4% 1.4mg	5.43% 0.13mg	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	43.3% 303mg	3.3% 23mg	700mg per day for Men 19-50 years
Potassium	47.7% 1622mg	4.18% 142mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.11% 3.93g	2.44% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Onions Flakes VS Frozen Whole Onions per 100 g

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

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

• 100 grams of Onions Flakes have 19.2 times more Vitamin B1, 4.2 times more Vitamin B2, 5.7 times more Vitamin B3, 13.9 times more Vitamin B5, 17.2 times more Vitamin B6, 7.9 times more Vitamin B9, 9.4 times more Vitamin C and 9.5 times more Vitamin K than Frozen Whole Onions.
• 100 grams of Frozen Whole Onions have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin K
• Both Dry Onions Flakes as well as Frozen Whole Onions, Unprepared have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Onions Flakes vs Frozen Whole Onions:

• 100 grams of Onions Flakes have 7.1 times more Calcium, 8.3 times more Copper, 3.4 times more Iron, 9.2 times more Magnesium, 11.1 times more Manganese, 13.2 times more Phosphorus, 11.4 times more Potassium, 12.5 times more Selenium and 15.8 times more Zinc than Frozen Whole Onions.
• While 100 g of Frozen Whole Onions, Unprepared contain 23 times more Water than Dry Onions Flakes.
• 100 grams of Frozen Whole Onions lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Onions Flakes have 10 times more Energy, 9.9 times more Carbohydrate, 9.8 times more Sugars, 5.4 times more Fiber and 10.1 times more Protein than Frozen Whole Onions.
• 100 grams of Frozen Whole Onions provide inadequate amounts of Energy and Protein
• Both Dry Onions Flakes as well as Frozen Whole Onions, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.