Comparing Nutrients in 14 ounces Baked White Potatoes VS Onion rings, breaded, par fried, frozen, prepared, heated in oven

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Onion rings, breaded, par fried, frozen, prepared, heated in oven	6%	46%	48%

Macro Nutrients

	Baked White Potatoes	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Energy	12.6% 365kcal	37.8% 1095kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	58.5% 56.8g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	26.5% 8.5g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	207% 3.3g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	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	64.4% 83.7g	103% 134g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	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	1.97% 1.43g	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	% 2.5g	% 5.2g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 7g	g per day for Men 19-50 years
Fiber	22% 8.33g	23% 8.73g	38g per day for Men 19-50 years
Protein	15% 8.33g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	33.5% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	23.3% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	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	37.7% 151μg	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	55.6% 50mg	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	1.06% 0.16mg	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	113% 135μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	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	31.8% 2.54mg	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	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	42.5% 298mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	40.4% 22.2μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	98% 1469mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	8.1% 299g	4.97% 184g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.3 times more Vitamin B5, 1.8 times more Vitamin B6 and 7.9 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 3.9 times more Vitamin B1, 2.7 times more Vitamin B2, 11.5 times more Vitamin E and 12.6 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Onion rings, breaded, par fried, frozen, prepared, heated in oven have similar amounts of Vitamin B3 and Vitamin B9 per 14 oz.
• Both Baked Whole White Potatoes as well as Onion rings, breaded, par fried, frozen, prepared, heated in oven have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked White Potatoes vs Onion rings, breaded, par fried, frozen, prepared, heated in oven:

• Baked Whole White Potatoes have 1.7 times more Copper, 1.6 times more Magnesium, 4.4 times more Potassium and 1.6 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 3.1 times more Calcium, 2 times more Iron, 1.8 times more Manganese, 11.2 times more Selenium and 52.9 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Onion rings, breaded, par fried, frozen, prepared, heated in oven have similar amounts of Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Onion rings, breaded, par fried, frozen, prepared, heated in oven contain 3 times more Energy, 95.3 times more Fat, 53.4 times more Saturated Fat, 55.7 times more Omega 3, 130.3 times more Omega 6, 1.6 times more Carbohydrate, 3.3 times more Sugars, 3.5 times more Fructose and 2 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Onion rings, breaded, par fried, frozen, prepared, heated in oven have similar amounts of Fiber per 14 oz.
• Both Baked Whole White Potatoes as well as Onion rings, breaded, par fried, frozen, prepared, heated in oven have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.