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Nutrients in 300 calories of Onions Flakes

Dry Onions Flakes.

Weight per 300 Calories

Onions Flakes
86g

Dry Onions Flakes has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
10%
1%
89%
300 kcal ▼

Macro Nutrients

Onions Flakes
Energy300 kcal
10.3%
Dry Onions Flakes have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.4 g
0.41%
Dry Onions Flakes have 0.39541547277937 g of Fat per 300 calories, which is 0.41% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.067 g
0.21%
Dry Onions Flakes have 0.067048710601719 g of Saturated Fat per 300 calories, which is 0.21% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.008 g
0.48%
Dry Onions Flakes have 0.0077363896848138 g of Omega 3 per 300 calories, which is 0.48% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.15 g
0.86%
Dry Onions Flakes have 0.14613180515759 g of Omega 6 per 300 calories, which is 0.86% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Dry Onions Flakes have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate71.6 g
55%
Dry Onions Flakes have 71.587392550143 g of Carbohydrate per 300 calories, which is 55% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars32 g
44.4%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Dry Onions Flakes have 32.157593123209 g of Sugars per 300 calories, which is 44.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber7.9 g
21%
Dry Onions Flakes have 7.9083094555874 g of Fiber per 300 calories, which is 21% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein7.7 g
13.7%
Dry Onions Flakes have 7.6934097421203 g of Protein per 300 calories, which is 13.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Onions Flakes
Vitamin A0.86 μg
0.096%
RAE, retinol activity equivalents
Dry Onions Flakes have 0.85959885386819 μg of Vitamin A per 300 calories, which is 0.096% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.43 mg
36%
Thiamine
Dry Onions Flakes have 0.4297994269341 mg of Vitamin B1 per 300 calories, which is 36% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.086 mg
6.6%
Riboflavin
Dry Onions Flakes have 0.085959885386819 mg of Vitamin B2 per 300 calories, which is 6.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.85 mg
5.3%
Niacin, nicotinic acid, niacinamide
Dry Onions Flakes have 0.85100286532951 mg of Vitamin B3 per 300 calories, which is 5.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.2 mg
23.7%
Pantothenic acid
Dry Onions Flakes have 1.1862464183381 mg of Vitamin B5 per 300 calories, which is 23.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.38 mg
106%
Pyridoxine
Dry Onions Flakes have 1.3753581661891 mg of Vitamin B6 per 300 calories, which is 106% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9143 μg
35.7%
Folates and Folic Acid
Dry Onions Flakes have 142.69340974212 μg of Vitamin B9 per 300 calories, which is 35.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Dry Onions Flakes have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C64.5 mg
71.6%
Ascorbic acid
Dry Onions Flakes have 64.469914040115 mg of Vitamin C per 300 calories, which is 71.6% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Dry Onions Flakes have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.15 mg
1.03%
Tocopherols and Tocotrienols
Dry Onions Flakes have 0.15472779369628 mg of Vitamin E per 300 calories, which is 1.03% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K3.27 μg
2.72%
Phytomenadione or phylloquinone
Dry Onions Flakes have 3.2664756446991 μg of Vitamin K per 300 calories, which is 2.72% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Onions Flakes
Calcium221 mg
22%
Dry Onions Flakes have 220.91690544413 mg of Calcium per 300 calories, which is 22% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.36 mg
39.7%
Dry Onions Flakes have 0.35759312320917 mg of Copper per 300 calories, which is 39.7% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron1.33 mg
16.7%
Dry Onions Flakes have 1.3323782234957 mg of Iron per 300 calories, which is 16.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium79 mg
19%
Dry Onions Flakes have 79.083094555874 mg of Magnesium per 300 calories, which is 19% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.2 mg
52%
Dry Onions Flakes have 1.1939828080229 mg of Manganese per 300 calories, which is 52% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus260 mg
37.2%
Dry Onions Flakes have 260.45845272206 mg of Phosphorus per 300 calories, which is 37.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1394 mg
41%
Dry Onions Flakes have 1394.2693409742 mg of Potassium per 300 calories, which is 41% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium4.3 μg
7.8%
Dry Onions Flakes have 4.297994269341 μg of Selenium per 300 calories, which is 7.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium18 mg
1.2%
Dry Onions Flakes have 18.051575931232 mg of Sodium per 300 calories, which is 1.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.62 mg
14.8%
Dry Onions Flakes have 1.6246418338109 mg of Zinc per 300 calories, which is 14.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water3.38 g
0.091%
Dry Onions Flakes have 3.378223495702 g of Water per 300 calories, which is 0.091% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Dry Onions Flakes:
Minerals in 300 calories of Dry Onions Flakes:
Macronutrients in 300 calories of Dry Onions Flakes:



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