Comparing Nutrients in 1 kilogram Onion rings, breaded, par fried, frozen, prepared, heated in oven VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Onion rings, breaded, par fried, frozen, prepared, heated in oven	6%	46%	48%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	95% 2760kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	147% 143g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	66.8% 21.4g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	523% 8.36g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	376% 64g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	260% 338g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	70.3% 51g	18.6% 13.5g	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	17.4% 12.6g	11.4% 8.3g	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	% 13g	% 7.5g	g per day for Men 19-50 years
Sucrose	% 17.6g	NA	g per day for Men 19-50 years
Fiber	58% 22g	79% 30g	38g per day for Men 19-50 years
Protein	74% 41.4g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	154% 1.85mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.2% 1.16mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.3% 13.5mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.8% 2.94mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	100% 1.3mg	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	82.5% 330μg	168% 670μg	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	17.8% 16mg	627% 564mg	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	30.7% 4.6mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	284% 341μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	31% 310mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	42.2% 0.38mg	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	156% 12.5mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	151% 3.48mg	128% 2.94mg	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	101% 710mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	36% 1230mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	102% 56μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	247% 3700mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	12.5% 464g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Onion rings, breaded, par fried, frozen, prepared, heated in oven vs Frozen Chopped Broccoli:

• Onion rings, breaded, par fried, frozen, prepared, heated in oven have 3.5 times more Vitamin B1, 1.2 times more Vitamin B2 and 2.9 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 2 times more Vitamin B9, 35.3 times more Vitamin C, 2.7 times more Vitamin E and 2.4 times more Vitamin K than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• Both Onion rings, breaded, par fried, frozen, prepared, heated in oven and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
• Both Onion rings, breaded, par fried, frozen, prepared, heated in oven as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Onion rings, breaded, par fried, frozen, prepared, heated in oven vs Frozen Chopped Broccoli:

• Onion rings, breaded, par fried, frozen, prepared, heated in oven have 1.9 times more Copper, 1.5 times more Iron, 1.4 times more Phosphorus, 2 times more Selenium and 15.4 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.8 times more Calcium, 1.7 times more Potassium and 2 times more Water than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• Both Onion rings, breaded, par fried, frozen, prepared, heated in oven and Frozen Chopped Broccoli, Unprepared have similar amounts of Magnesium, Manganese and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Onion rings, breaded, par fried, frozen, prepared, heated in oven have 10.6 times more Energy, 49.3 times more Fat, 48.6 times more Saturated Fat, 8 times more Omega 3, 206 times more Omega 6, 7.1 times more Carbohydrate, 3.8 times more Sugars, 1.5 times more Fructose and 1.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Fiber than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• Both Onion rings, breaded, par fried, frozen, prepared, heated in oven as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.