Comparing Nutrients in 100 grams 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	1.38% 40kcal	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	0.13% 0.042g	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	0.076% 0.013g	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	7.2% 9.34g	64% 83.3g	130g per day for Men 19-50 years
Sugars	5.85% 4.24g	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	1.78% 1.3g	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	% 1.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.99g	NA	g per day for Men 19-50 years
Fiber	4.47% 1.7g	24.2% 9.2g	38g per day for Men 19-50 years
Protein	1.96% 1.1g	16% 8.95g	56g per day for Men 19-50 years

Vitamins

	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	3.83% 0.046mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.08% 0.027mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.73% 0.12mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.46% 0.12mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	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	4.75% 19μg	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	8.22% 7.4mg	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	0.33% 0.4μg	3.17% 3.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions	Onions Flakes	Recommended Dietary Allowance
Calcium	2.3% 23mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	46.2% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	0.028% 1.1μg	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	2.63% 0.21mg	19.4% 1.55mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	5.6% 0.13mg	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	4.14% 29mg	43.3% 303mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	47.7% 1622mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	2.4% 89g	0.11% 3.93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 grams:

• 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 100 g.