Comparing Nutrients in 14 ounces Frozen Par Fried Breaded Onion Rings VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Par Fried Breaded Onion Rings	5%	49%	46%
Broccoli	27%	8%	65%

Macro Nutrients

	Frozen Par Fried Breaded Onion Rings	Broccoli	Recommended Dietary Allowance
Energy	35.3% 1024kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	57.7% 56g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	56.2% 18g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	37.2% 0.6g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	59.5% 10g	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	93% 121g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	NA	9.3% 6.75g	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	NA	3.72% 2.7g	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	NA	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	19% 7.14g	27% 10.3g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Frozen Par Fried Breaded Onion Rings	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.75mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.3% 0.52mg	53.4% 0.69mg	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	47.6% 191μg	62.5% 250μg	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	20.3% 18.3mg	393% 354mg	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	NA	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Par Fried Breaded Onion Rings	Broccoli	Recommended Dietary Allowance
Calcium	18.3% 183mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	21.6% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	5.46% 218μg	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	46% 3.7mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	51.6% 1.2mg	36.2% 0.83mg	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	27.8% 194mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	65% 976mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	5.5% 203g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Par Fried Breaded Onion Rings vs Broccoli:

• Frozen Par Fried Breaded Onion Rings, Unprepared have 1.4 times more Vitamin B1 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.5 times more Vitamin B2, 2.4 times more Vitamin B5, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9 and 19.4 times more Vitamin C than Frozen Par Fried Breaded Onion Rings, Unprepared.
• Both Frozen Par Fried Breaded Onion Rings, Unprepared and Raw Broccoli have similar amounts of Vitamin B3 per 14 oz.
• Both Frozen Par Fried Breaded Onion Rings, Unprepared as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Par Fried Breaded Onion Rings vs Broccoli:

• Frozen Par Fried Breaded Onion Rings, Unprepared have 1.5 times more Copper, 1.3 times more Iron, 1.4 times more Manganese and 7.5 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Magnesium, 1.3 times more Phosphorus, 1.7 times more Potassium and 1.7 times more Water than Frozen Par Fried Breaded Onion Rings, Unprepared.
• Both Frozen Par Fried Breaded Onion Rings, Unprepared and Raw Broccoli have similar amounts of Calcium, Selenium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Par Fried Breaded Onion Rings, Unprepared have 7.6 times more Energy, 38.1 times more Fat, 39.8 times more Saturated Fat, 2.4 times more Omega 3, 52 times more Omega 6 and 4.6 times more Carbohydrate than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Fiber than Frozen Par Fried Breaded Onion Rings, Unprepared.
• Both Frozen Par Fried Breaded Onion Rings, Unprepared and Raw Broccoli have similar amounts of Protein per 14 oz.
• Both Frozen Par Fried Breaded Onion Rings, Unprepared as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.