Comparing Nutrients in 14 ounces Onion rings, breaded, par fried, frozen, prepared, heated in oven VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Onion rings, breaded, par fried, frozen, prepared, heated in oven	6%	46%	48%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Baked White Potatoes	Recommended Dietary Allowance
Energy	37.8% 1095kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	58.5% 56.8g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	26.5% 8.5g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	207% 3.3g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	149% 25.3g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	28% 20.2g	8.38% 6.07g	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	1.97% 1.43g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	% 7g	% 1.6g	g per day for Men 19-50 years
Fiber	23% 8.73g	22% 8.33g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.5% 5.35mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.3% 1.17mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	64.4% 0.84mg	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	37.7% 151μg	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	55.6% 50mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	113% 135μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Baked White Potatoes	Recommended Dietary Allowance
Calcium	12.3% 123mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	56% 0.5mg	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	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	60% 1.4mg	32.6% 0.75mg	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	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	14.4% 488mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	40.4% 22.2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	98% 1469mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	4.97% 184g	8.1% 299g	3700g per day for Men 19-50 years

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

• Onion rings, breaded, par fried, frozen, prepared, heated in oven have 3.9 times more Vitamin B1, 2.7 times more Vitamin B2, 11.5 times more Vitamin E and 12.6 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Vitamin B5, 1.8 times more Vitamin B6 and 7.9 times more Vitamin C than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• Both Onion rings, breaded, par fried, frozen, prepared, heated in oven and Baked Whole White Potatoes have similar amounts of Vitamin B3 and Vitamin B9 per 14 oz.
• Both Onion rings, breaded, par fried, frozen, prepared, heated in oven as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Onion rings, breaded, par fried, frozen, prepared, heated in oven vs Baked White Potatoes:

• Onion rings, breaded, par fried, frozen, prepared, heated in oven have 3.1 times more Calcium, 2 times more Iron, 1.8 times more Manganese, 11.2 times more Selenium and 52.9 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Copper, 1.6 times more Magnesium, 4.4 times more Potassium and 1.6 times more Water than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• Both Onion rings, breaded, par fried, frozen, prepared, heated in oven and Baked Whole White Potatoes have similar amounts of Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Onion rings, breaded, par fried, frozen, prepared, heated in oven have 3 times more Energy, 95.3 times more Fat, 53.4 times more Saturated Fat, 55.7 times more Omega 3, 130.3 times more Omega 6, 1.6 times more Carbohydrate, 3.3 times more Sugars, 3.5 times more Fructose and 2 times more Protein than Baked Whole White Potatoes.
• Both Onion rings, breaded, par fried, frozen, prepared, heated in oven and Baked Whole White Potatoes have similar amounts of Fiber per 14 oz.
• Both Onion rings, breaded, par fried, frozen, prepared, heated in oven as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.