Comparing Nutrients in 1 kilogram Onion rings, breaded, par fried, frozen, prepared, heated in oven VS Welsh Onions

Macros Ratio

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

Macro Nutrients

	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Welsh Onions	Recommended Dietary Allowance
Energy	95% 2760kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	147% 143g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	66.8% 21.4g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	523% 8.36g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	376% 64g	8.7% 1.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	260% 338g	50% 65g	130g per day for Men 19-50 years
Sugars	70.3% 51g	30% 22g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 17.6g	NA	g per day for Men 19-50 years
Fiber	58% 22g	63% 24g	38g per day for Men 19-50 years
Protein	74% 41.4g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Welsh Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	154% 1.85mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.2% 1.16mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.3% 13.5mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.8% 2.94mg	33.8% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	55.4% 0.72mg	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	40% 160μg	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	300% 270mg	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	34% 5.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	284% 341μg	1612% 1934μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Welsh Onions	Recommended Dietary Allowance
Calcium	31% 310mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	77.8% 0.7mg	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	153% 12mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	151% 3.48mg	59.6% 1.37mg	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	70% 490mg	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	11% 6μg	55μg per day for Men 19-50 years
Sodium	247% 3700mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	12.5% 464g	24.5% 905g	3700g per day for Men 19-50 years

Nutrient Comparison: Onion rings, breaded, par fried, frozen, prepared, heated in oven VS Welsh Onions per 1 kg

Compare the macro and micronutrient content in 1 kg of Onion rings, breaded, par fried, frozen, prepared, heated in oven versus 1 kg of Welsh Onions to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Onion rings, breaded, par fried, frozen, prepared, heated in oven has 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 Welsh Onions.
• While 1 kg of Raw Welsh Onions contains 16.9 times more Vitamin C and 5.7 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 Welsh Onions provide similar amounts of Vitamin E per one kilogram.
• 1 kilogram of Onion rings, breaded, par fried, frozen, prepared, heated in oven have insufficient amounts of Vitamin C
• Both Onion rings, breaded, par fried, frozen, prepared, heated in oven as well as Raw Welsh Onions have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Onion rings, breaded, par fried, frozen, prepared, heated in oven vs Welsh Onions:

• 1 kilogram of Onion rings, breaded, par fried, frozen, prepared, heated in oven has 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 Welsh Onions.
• While 1 kg of Raw Welsh Onions contains 1.4 times more Magnesium, 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 Welsh Onions contain similar levels of Copper, Iron and Zinc per one kilogram.
• 1 kilogram of Welsh Onions lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Onion rings, breaded, par fried, frozen, prepared, heated in oven has 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 Welsh Onions.
• Both Onion rings, breaded, par fried, frozen, prepared, heated in oven and Welsh Onions offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Welsh Onions provide inadequate amounts of Energy, Omega 3 and Omega 6