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

Macros Ratio

	Protein	Fat	Carbs
Frozen Par Fried Breaded Onion Rings	5%	49%	46%
Carrots	8%	5%	87%

Macro Nutrients

	Frozen Par Fried Breaded Onion Rings	Carrots	Recommended Dietary Allowance
Energy	35.3% 1024kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	57.7% 56g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	56.2% 18g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	37.2% 0.6g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	59.5% 10g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	29.2% 38g	130g per day for Men 19-50 years
Sugars	NA	26% 19g	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% 2.2g	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	% 2.34g	g per day for Men 19-50 years
Sucrose	NA	% 14.2g	g per day for Men 19-50 years
Fiber	19% 7.14g	29.2% 11g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Par Fried Breaded Onion Rings	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	368% 3314μg	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	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.75mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.3% 0.52mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.6% 191μg	19% 75.4μg	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	26% 23.4mg	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	NA	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Par Fried Breaded Onion Rings	Carrots	Recommended Dietary Allowance
Calcium	18.3% 183mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	5.46% 218μg	0.32% 12.7μg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	51.6% 1.2mg	24.7% 0.57mg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	65% 976mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	5.5% 203g	9.47% 350g	3700g per day for Men 19-50 years

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

• Frozen Par Fried Breaded Onion Rings, Unprepared have 1.5 times more Vitamin B1, 1.4 times more Vitamin B2 and 2.5 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 1.4 times more Vitamin B3 and 1.3 times more Vitamin C than Frozen Par Fried Breaded Onion Rings, Unprepared.
• Both Frozen Par Fried Breaded Onion Rings, Unprepared and Raw Carrots have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Frozen Par Fried Breaded Onion Rings, Unprepared as well as Raw 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 Carrots:

• Frozen Par Fried Breaded Onion Rings, Unprepared have 1.4 times more Calcium, 1.6 times more Copper, 17.2 times more Fluoride, 3.1 times more Iron, 2.1 times more Manganese, 1.4 times more Phosphorus, 24 times more Selenium, 3.6 times more Sodium and 1.5 times more Zinc than Raw Carrots.
• While Raw Carrots contain 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 Carrots have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Par Fried Breaded Onion Rings, Unprepared have 6.3 times more Energy, 58.8 times more Fat, 141.7 times more Saturated Fat, 75 times more Omega 3, 25.5 times more Omega 6, 3.2 times more Carbohydrate and 3.4 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.6 times more Fiber than Frozen Par Fried Breaded Onion Rings, Unprepared.
• Both Frozen Par Fried Breaded Onion Rings, Unprepared as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.