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

Macros Ratio

	Protein	Fat	Carbs
Frozen Par Fried Breaded Onion Rings	5%	49%	46%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Frozen Par Fried Breaded Onion Rings	Boiled Carrots	Recommended Dietary Allowance
Energy	35.3% 1024kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	57.7% 56g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	56.2% 18g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	37.2% 0.6g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	59.5% 10g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	25% 32.6g	130g per day for Men 19-50 years
Sugars	NA	19% 13.7g	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	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	NA	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 10.7g	g per day for Men 19-50 years
Fiber	19% 7.14g	31.3% 12g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Frozen Par Fried Breaded Onion Rings	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.75mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.3% 0.52mg	46.7% 0.61mg	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	14% 55.6μg	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	16% 14.3mg	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	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Par Fried Breaded Onion Rings	Boiled Carrots	Recommended Dietary Allowance
Calcium	18.3% 183mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	5.46% 218μg	4.7% 189μg	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	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	51.6% 1.2mg	26.7% 0.62mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	65% 976mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	5.5% 203g	9.67% 358g	3700g per day for Men 19-50 years

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

• Frozen Par Fried Breaded Onion Rings, Unprepared have 1.5 times more Vitamin B1, 1.8 times more Vitamin B2, 3.4 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A than Frozen Par Fried Breaded Onion Rings, Unprepared.
• Both Frozen Par Fried Breaded Onion Rings, Unprepared and Boiled and Drained Carrots have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 14 oz.
• Both Frozen Par Fried Breaded Onion Rings, Unprepared as well as Boiled and Drained Carrots 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 Boiled Carrots:

• Frozen Par Fried Breaded Onion Rings, Unprepared have 1.5 times more Calcium, 4.4 times more Copper, 2.7 times more Iron, 1.4 times more Magnesium, 1.9 times more Manganese, 1.6 times more Phosphorus, 3.4 times more Selenium, 4.2 times more Sodium and 1.8 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.8 times more Water than Frozen Par Fried Breaded Onion Rings, Unprepared.
• Both Frozen Par Fried Breaded Onion Rings, Unprepared and Boiled and Drained Carrots have similar amounts of Fluoride and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Par Fried Breaded Onion Rings, Unprepared have 7.4 times more Energy, 78.3 times more Fat, 151.1 times more Saturated Fat, 150 times more Omega 3, 29.3 times more Omega 6, 3.7 times more Carbohydrate and 4.1 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.7 times more Fiber than Frozen Par Fried Breaded Onion Rings, Unprepared.
• Both Frozen Par Fried Breaded Onion Rings, Unprepared as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.