Nutrients in 14 ounces of Onions Flakes

Dry Onions Flakes.

Macros Ratio

Protein Fat Carbs

10%

89%

14 oz ▼

Macro Nutrients

Onions Flakes

Energy1385 kcal

47.8%

Dry Onions Flakes have 1385.15657 kcal of Energy per 14 ounces, which is 47.8% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.83 g

1.9%

Dry Onions Flakes have 1.8257078 g of Fat per 14 ounces, which is 1.9% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.31 g

0.97%

Dry Onions Flakes have 0.30957654 g of Saturated Fat per 14 ounces, which is 0.97% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.036 g

2.23%

Dry Onions Flakes have 0.03572037 g of Omega 3 per 14 ounces, which is 2.23% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.67 g

3.97%

Dry Onions Flakes have 0.6747181 g of Omega 6 per 14 ounces, which is 3.97% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Dry Onions Flakes have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate331 g

254%

Dry Onions Flakes have 330.5324904 g of Carbohydrate per 14 ounces, which is 254% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars148 g

205%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Dry Onions Flakes have 148.4776713 g of Sugars per 14 ounces, which is 205% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber36.5 g

96%

Dry Onions Flakes have 36.514156 g of Fiber per 14 ounces, which is 96% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein35.5 g

63.4%

Dry Onions Flakes have 35.5219235 g of Protein per 14 ounces, which is 63.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Onions Flakes

Vitamin A3.97 μg

0.44%

RAE, retinol activity equivalents

Dry Onions Flakes have 3.96893 μg of Vitamin A per 14 ounces, which is 0.44% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B12 mg

165%

Thiamine

Dry Onions Flakes have 1.984465 mg of Vitamin B1 per 14 ounces, which is 165% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.4 mg

30.5%

Riboflavin

Dry Onions Flakes have 0.396893 mg of Vitamin B2 per 14 ounces, which is 30.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.93 mg

24.6%

Niacin, nicotinic acid, niacinamide

Dry Onions Flakes have 3.9292407 mg of Vitamin B3 per 14 ounces, which is 24.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B55.48 mg

110%

Pantothenic acid

Dry Onions Flakes have 5.4771234 mg of Vitamin B5 per 14 ounces, which is 110% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B66.35 mg

488%

Pyridoxine

Dry Onions Flakes have 6.350288 mg of Vitamin B6 per 14 ounces, which is 488% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9659 μg

165%

Folates and Folic Acid

Dry Onions Flakes have 658.84238 μg of Vitamin B9 per 14 ounces, which is 165% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Dry Onions Flakes have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C298 mg

331%

Ascorbic acid

Dry Onions Flakes have 297.66975 mg of Vitamin C per 14 ounces, which is 331% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Dry Onions Flakes have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.71 mg

4.76%

Tocopherols and Tocotrienols

Dry Onions Flakes have 0.7144074 mg of Vitamin E per 14 ounces, which is 4.76% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K15 μg

12.6%

Phytomenadione or phylloquinone

Dry Onions Flakes have 15.081934 μg of Vitamin K per 14 ounces, which is 12.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Onions Flakes

Calcium1020 mg

102%

Dry Onions Flakes have 1020.01501 mg of Calcium per 14 ounces, which is 102% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.65 mg

183%

Dry Onions Flakes have 1.65107488 mg of Copper per 14 ounces, which is 183% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron6.15 mg

77%

Dry Onions Flakes have 6.1518415 mg of Iron per 14 ounces, which is 77% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium365 mg

87%

Dry Onions Flakes have 365.14156 mg of Magnesium per 14 ounces, which is 87% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese5.5 mg

240%

Dry Onions Flakes have 5.51284377 mg of Manganese per 14 ounces, which is 240% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus1203 mg

172%

Dry Onions Flakes have 1202.58579 mg of Phosphorus per 14 ounces, which is 172% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium6438 mg

189%

Dry Onions Flakes have 6437.60446 mg of Potassium per 14 ounces, which is 189% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium20 μg

36%

Dry Onions Flakes have 19.84465 μg of Selenium per 14 ounces, which is 36% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium83.3 mg

5.56%

Dry Onions Flakes have 83.34753 mg of Sodium per 14 ounces, which is 5.56% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc7.5 mg

68%

Dry Onions Flakes have 7.5012777 mg of Zinc per 14 ounces, which is 68% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water15.6 g

0.42%

Dry Onions Flakes have 15.5978949 g of Water per 14 ounces, which is 0.42% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Dry Onions Flakes:

14 ounces of Onions Flakes has outstanding amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C.
It is an excellent source of Vitamin B2 and Vitamin B3.
It also has a good amount of Vitamin K.
This vegetable has some Vitamin E.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Dry Onions Flakes:

14 ounces of Onions Flakes has outstanding amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus and Potassium.
It is an excellent source of Iron, Selenium and Zinc.
It also has some Sodium.

Macronutrients in 14 ounces of Dry Onions Flakes:

14 ounces of Onions Flakes has outstanding amounts of Carbohydrate, Sugars and Fiber.
It is an excellent source of Protein.
It also has some Omega 6.
The product has trace amounts of Fat, Saturated Fat and Omega 3.

Compare Dry Onions Flakes with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Onions Flakes

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Dry Onions Flakes with: