Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Onions VS Frozen Par Fried Breaded Onion Rings

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Onions	10%	3%	87%
Frozen Par Fried Breaded Onion Rings	5%	49%	46%

Macro Nutrients

	Cooked Chopped Frozen Onions	Frozen Par Fried Breaded Onion Rings	Recommended Dietary Allowance
Energy	9.66% 280kcal	89% 2580kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	145% 141g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	142% 45.3g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	94% 1.5g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	150% 25.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.7% 66g	235% 305g	130g per day for Men 19-50 years
Sugars	40% 29g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	47.4% 18g	38g per day for Men 19-50 years
Protein	13.8% 7.7g	56.3% 31.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Onions	Frozen Par Fried Breaded Onion Rings	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	60.8% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	102% 1.32mg	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	32.5% 130μg	120% 480μg	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	29% 26mg	51% 46mg	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	0.67% 0.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Onions	Frozen Par Fried Breaded Onion Rings	Recommended Dietary Allowance
Calcium	16% 160mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	82.2% 0.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	13.8% 550μg	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	37.5% 3mg	116% 9.3mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	130% 3mg	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	27% 190mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	56% 1900mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	43.6% 24μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	164% 2460mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	25% 922g	14% 512g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Onions VS Frozen Par Fried Breaded Onion Rings per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Onions versus 1 kg of Frozen Par Fried Breaded Onion Rings to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Onions vs Frozen Par Fried Breaded Onion Rings:

• 1 kg of Frozen Par Fried Breaded Onion Rings, Unprepared contains 4.3 times more Vitamin B1, 3.2 times more Vitamin B2, 5 times more Vitamin B3, 2.4 times more Vitamin B5, 1.9 times more Vitamin B6, 3.7 times more Vitamin B9 and 1.8 times more Vitamin C than Boiled Chopped Frozen Onions.
• 1 kilogram of Cooked Chopped Frozen Onions have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5
• Both Boiled Chopped Frozen Onions as well as Frozen Par Fried Breaded Onion Rings, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Onions vs Frozen Par Fried Breaded Onion Rings:

• 1 kilogram of Cooked Chopped Frozen Onions has 1.8 times more Water than Frozen Par Fried Breaded Onion Rings.
• While 1 kg of Frozen Par Fried Breaded Onion Rings, Unprepared contains 2.9 times more Calcium, 3.9 times more Copper, 3.1 times more Iron, 2.3 times more Magnesium, 4.2 times more Manganese, 2.6 times more Phosphorus, 1.8 times more Potassium, 6 times more Selenium, 20.5 times more Sodium and 5.1 times more Zinc than Boiled Chopped Frozen Onions.
• 1 kilogram of Cooked Chopped Frozen Onions lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Par Fried Breaded Onion Rings, Unprepared contains 9.2 times more Energy, 141 times more Fat, 283.4 times more Saturated Fat, 75 times more Omega 3, 70.8 times more Omega 6, 4.6 times more Carbohydrate and 4.1 times more Protein than Boiled Chopped Frozen Onions.
• Both Cooked Chopped Frozen Onions and Frozen Par Fried Breaded Onion Rings offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Onions provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein