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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Onion rings, breaded, par fried, frozen, prepared, heated in oven	6%	46%	48%

Macro Nutrients

	Valencia Oranges	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Energy	6.7% 194kcal	37.8% 1095kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	58.5% 56.8g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	26.5% 8.5g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	207% 3.3g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	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	36.3% 47g	103% 134g	130g per day for Men 19-50 years
Sugars	NA	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	26% 9.92g	23% 8.73g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	33.5% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	23.3% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	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	38.7% 155μg	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	214% 192mg	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	NA	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	113% 135μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Calcium	16% 159mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	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	4.47% 0.36mg	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	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	9.64% 67.5mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	NA	40.4% 22.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	98% 1469mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	9.26% 343g	4.97% 184g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have more Vitamin A and 30.3 times more Vitamin C than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• While Onion rings, breaded, par fried, frozen, prepared, heated in oven contain 2.1 times more Vitamin B1, 2.9 times more Vitamin B2, 4.9 times more Vitamin B3 and 1.9 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Onion rings, breaded, par fried, frozen, prepared, heated in oven have similar amounts of Vitamin B5 and Vitamin B9 per 14 oz.
• Both Raw Valencia Oranges as well as Onion rings, breaded, par fried, frozen, prepared, heated in oven have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Valencia Oranges have 1.3 times more Calcium, 1.5 times more Potassium and 1.9 times more Water than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• While Onion rings, breaded, par fried, frozen, prepared, heated in oven contain 2 times more Copper, 13.9 times more Iron, 1.7 times more Magnesium, 15.1 times more Manganese, 4.2 times more Phosphorus, more Sodium and 7 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 14 ounces:

• Onion rings, breaded, par fried, frozen, prepared, heated in oven contain 5.6 times more Energy, 47.7 times more Fat, 61.1 times more Saturated Fat, 52.3 times more Omega 3, 145.1 times more Omega 6, 2.8 times more Carbohydrate and 4 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Onion rings, breaded, par fried, frozen, prepared, heated in oven have similar amounts of Fiber per 14 oz.
• Both Raw Valencia Oranges as well as Onion rings, breaded, par fried, frozen, prepared, heated in oven have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.