Comparing Nutrients in 1 kilogram Frozen Par Fried Breaded Onion Rings VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Par Fried Breaded Onion Rings	5%	49%	46%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Frozen Par Fried Breaded Onion Rings	Baked White Potatoes	Recommended Dietary Allowance
Energy	89% 2580kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	145% 141g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	142% 45.3g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	94% 1.5g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	150% 25.5g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	235% 305g	162% 211g	130g per day for Men 19-50 years
Sugars	NA	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	47.4% 18g	55.3% 21g	38g per day for Men 19-50 years
Protein	56.3% 31.5g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Frozen Par Fried Breaded Onion Rings	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.8% 0.79mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.32mg	162% 2.1mg	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	120% 480μg	95% 380μg	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	51% 46mg	140% 126mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Par Fried Breaded Onion Rings	Baked White Potatoes	Recommended Dietary Allowance
Calcium	46% 460mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	141% 1.27mg	0.9mg per day for Men 19-50 years
Fluoride	13.8% 550μg	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	116% 9.3mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	82% 1.9mg	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	70% 490mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	56% 1900mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	164% 2460mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	14% 512g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Par Fried Breaded Onion Rings vs Baked White Potatoes:

• Frozen Par Fried Breaded Onion Rings, Unprepared have 2.1 times more Vitamin B1, 1.8 times more Vitamin B2 and 1.3 times more Vitamin B9 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.2 times more Vitamin B3, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6 and 2.7 times more Vitamin C than Frozen Par Fried Breaded Onion Rings, Unprepared.
• Both Frozen Par Fried Breaded Onion Rings, Unprepared as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Par Fried Breaded Onion Rings vs Baked White Potatoes:

• Frozen Par Fried Breaded Onion Rings, Unprepared have 4.6 times more Calcium, 1.5 times more Iron, 1.6 times more Manganese, 4.8 times more Selenium and 35.1 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Copper, 1.9 times more Magnesium, 1.5 times more Phosphorus, 2.9 times more Potassium and 1.5 times more Water than Frozen Par Fried Breaded Onion Rings, Unprepared.
• Both Frozen Par Fried Breaded Onion Rings, Unprepared and Baked Whole White Potatoes have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Par Fried Breaded Onion Rings, Unprepared have 2.8 times more Energy, 94 times more Fat, 113.4 times more Saturated Fat, 10 times more Omega 3, 52 times more Omega 6, 1.4 times more Carbohydrate and 1.5 times more Protein than Baked Whole White Potatoes.
• Both Frozen Par Fried Breaded Onion Rings, Unprepared and Baked Whole White Potatoes have similar amounts of Fiber per 1 kg.
• Both Frozen Par Fried Breaded Onion Rings, Unprepared as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.