Comparing Nutrients in 100 grams Cooked Chopped Frozen Onions VS Onions Flakes

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Onions	Onions Flakes	Recommended Dietary Allowance
Energy	0.97% 28kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	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	0.21% 0.036g	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	5.07% 6.6g	64% 83.3g	130g per day for Men 19-50 years
Sugars	4% 2.9g	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	4.74% 1.8g	24.2% 9.2g	38g per day for Men 19-50 years
Protein	1.38% 0.77g	16% 8.95g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen 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	1.9% 0.023mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.92% 0.025mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.87% 0.14mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.099mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.3% 0.069mg	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	3.25% 13μg	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	2.9% 2.6mg	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	0.067% 0.01mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	3.17% 3.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Onions	Onions Flakes	Recommended Dietary Allowance
Calcium	1.6% 16mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	2.1% 0.019mg	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	3.75% 0.3mg	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	3.1% 0.071mg	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	2.7% 19mg	43.3% 303mg	700mg per day for Men 19-50 years
Potassium	3.18% 108mg	47.7% 1622mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	2.5% 92g	0.11% 3.93g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Onions VS Onions Flakes per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Chopped Frozen Onions 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 Cooked Chopped Frozen Onions vs Onions Flakes:

• 100 g of Dry Onions Flakes contain 21.7 times more Vitamin B1, 4 times more Vitamin B2, 7.1 times more Vitamin B3, 13.9 times more Vitamin B5, 23.2 times more Vitamin B6, 12.8 times more Vitamin B9, 28.8 times more Vitamin C and 12.7 times more Vitamin K than Boiled Chopped Frozen Onions.
• 100 grams of Cooked Chopped Frozen Onions have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin K
• Both Boiled Chopped Frozen Onions 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 Cooked Chopped Frozen Onions vs Onions Flakes:

• 100 grams of Cooked Chopped Frozen Onions have 23.5 times more Water than Onions Flakes.
• While 100 g of Dry Onions Flakes contain 16.1 times more Calcium, 21.9 times more Copper, 5.2 times more Iron, 15.3 times more Magnesium, 19.6 times more Manganese, 15.9 times more Phosphorus, 15 times more Potassium, 12.5 times more Selenium and 27 times more Zinc than Boiled Chopped Frozen Onions.
• 100 grams of Cooked Chopped Frozen Onions lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Dry Onions Flakes contain 12.5 times more Energy, 12.6 times more Carbohydrate, 12.9 times more Sugars, 5.1 times more Fiber and 11.6 times more Protein than Boiled Chopped Frozen Onions.
• 100 grams of Cooked Chopped Frozen Onions provide inadequate amounts of Energy and Protein
• Both Boiled Chopped Frozen Onions as well as Dry Onions Flakes provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.