Comparing Nutrients in 14 ounces Onion rings, breaded, par fried, frozen, prepared, heated in oven VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Onion rings, breaded, par fried, frozen, prepared, heated in oven	6%	46%	48%
Almond paste	8%	52%	40%

Macro Nutrients

	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Almond paste	Recommended Dietary Allowance
Energy	37.8% 1095kcal	62.7% 1818kcal	2900kcal per day for Men 19-50 years
Fat	58.5% 56.8g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	26.5% 8.5g	32.6% 10.4g	32g per day for Men 19-50 years
Omega 3	207% 3.3g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	149% 25.3g	130% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	146% 190g	130g per day for Men 19-50 years
Sugars	28% 20.2g	198% 144g	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	6.9% 5g	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	% 5.2g	NA	g per day for Men 19-50 years
Sucrose	% 7g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	50% 19g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.5% 5.35mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.3% 1.17mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	11% 0.14mg	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	32.7% 131μg	72.4% 290μg	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	7.06% 6.35mg	0.44% 0.4mg	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	12% 1.83mg	358% 53.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 135μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Almond paste	Recommended Dietary Allowance
Calcium	12.3% 123mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	200% 1.8mg	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	62% 4.96mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	60% 1.4mg	148% 3.4mg	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	40.3% 282mg	146% 1024mg	700mg per day for Men 19-50 years
Potassium	14.4% 488mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	40.4% 22.2μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	98% 1469mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	4.97% 184g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Onion rings, breaded, par fried, frozen, prepared, heated in oven VS Almond paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Onion rings, breaded, par fried, frozen, prepared, heated in oven versus 14 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Onion rings, breaded, par fried, frozen, prepared, heated in oven vs Almond paste:

• 14 ounces of Onion rings, breaded, par fried, frozen, prepared, heated in oven have 2.3 times more Vitamin B1, 2.6 times more Vitamin B5, 3.3 times more Vitamin B6 and more Vitamin K than Almond paste.
• While 14 oz of Almond paste contain 3.6 times more Vitamin B2, 2.2 times more Vitamin B9 and 29.4 times more Vitamin E than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• Both Onion rings, breaded, par fried, frozen, prepared, heated in oven and Almond paste provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Almond paste have insufficient amounts of Vitamin K
• Both Onion rings, breaded, par fried, frozen, prepared, heated in oven as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Onion rings, breaded, par fried, frozen, prepared, heated in oven vs Almond paste:

• 14 ounces of Onion rings, breaded, par fried, frozen, prepared, heated in oven have 1.3 times more Selenium and 41.1 times more Sodium than Almond paste.
• While 14 oz of Almond paste contain 5.5 times more Calcium, 6.2 times more Copper, 1.3 times more Iron, 7.6 times more Magnesium, 2.5 times more Manganese, 3.6 times more Phosphorus, 2.6 times more Potassium and 3.5 times more Zinc than Onion rings, breaded, par fried, frozen, prepared, heated in oven.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Onion rings, breaded, par fried, frozen, prepared, heated in oven have 4.2 times more Omega 3 than Almond paste.
• While 14 oz of Almond paste contain 1.7 times more Energy, 1.9 times more Fat, 1.4 times more Carbohydrate, 7.1 times more Sugars, 2.2 times more Fiber and 2.2 times more Protein than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• Both Onion rings, breaded, par fried, frozen, prepared, heated in oven and Almond paste offer comparable quantities of Saturated Fat and Omega 6 per 14 ounces.