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

Macros Ratio

	Protein	Fat	Carbs
Welsh Onions	20%	10%	70%
Onion rings, breaded, par fried, frozen, prepared, heated in oven	6%	46%	48%

Macro Nutrients

	Welsh Onions	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Energy	4.65% 135kcal	37.8% 1095kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	58.5% 56.8g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	26.5% 8.5g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	207% 3.3g	1.6g per day for Men 19-50 years
Omega 6	3.46% 0.59g	149% 25.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 25.8g	103% 134g	130g per day for Men 19-50 years
Sugars	12% 8.65g	28% 20.2g	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	6.9% 5g	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	% 5.2g	g per day for Men 19-50 years
Sucrose	NA	% 7g	g per day for Men 19-50 years
Fiber	25% 9.53g	23% 8.73g	38g per day for Men 19-50 years
Protein	13.5% 7.54g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Welsh Onions	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	33.5% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	23.3% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	35.7% 0.46mg	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	16% 63.5μg	32.7% 131μg	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	119% 107mg	7.06% 6.35mg	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	13.5% 2.02mg	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	640% 768μg	113% 135μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Welsh Onions	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	32% 0.29mg	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	60.5% 4.84mg	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	23.6% 0.54mg	60% 1.4mg	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	27.8% 194mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	40.4% 22.2μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	98% 1469mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	9.7% 359g	4.97% 184g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Welsh Onions have 16.9 times more Vitamin C and 5.7 times more Vitamin K than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• While 14 oz of Onion rings, breaded, par fried, frozen, prepared, heated in oven contain 3.7 times more Vitamin B1, 1.3 times more Vitamin B2, 3.4 times more Vitamin B3, 1.7 times more Vitamin B5, 1.6 times more Vitamin B6 and 2.1 times more Vitamin B9 than Raw Welsh Onions.
• Both Welsh Onions and Onion rings, breaded, par fried, frozen, prepared, heated in oven provide similar amounts of Vitamin E per 14 ounces.
• 14 ounces of Onion rings, breaded, par fried, frozen, prepared, heated in oven have insufficient amounts of Vitamin C
• Both Raw Welsh Onions as well as Onion rings, breaded, par fried, frozen, prepared, heated in oven have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Welsh Onions have 1.4 times more Magnesium, 1.7 times more Potassium, 1.2 times more Zinc and 2 times more Water than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• While 14 oz of Onion rings, breaded, par fried, frozen, prepared, heated in oven contain 1.7 times more Calcium, 2.5 times more Manganese, 1.4 times more Phosphorus, 9.3 times more Selenium and 21.8 times more Sodium than Raw Welsh Onions.
• Both Welsh Onions and Onion rings, breaded, par fried, frozen, prepared, heated in oven contain similar levels of Copper and Iron per 14 ounces.
• 14 ounces of Welsh Onions lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Onion rings, breaded, par fried, frozen, prepared, heated in oven contain 8.1 times more Energy, 35.8 times more Fat, 31.9 times more Saturated Fat, 104.5 times more Omega 3, 43.1 times more Omega 6, 5.2 times more Carbohydrate, 2.3 times more Sugars and 2.2 times more Protein than Raw Welsh Onions.
• Both Welsh Onions and Onion rings, breaded, par fried, frozen, prepared, heated in oven offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Welsh Onions provide inadequate amounts of Energy, Omega 3 and Omega 6