Comparing Nutrients in 1 kilogram Frozen Whole Onions VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Onions	9%	1%	90%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Frozen Whole Onions	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	12% 350kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	34% 11g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	16.6% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.5g	212% 275g	130g per day for Men 19-50 years
Sugars	52.6% 38g	4% 2.9g	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	0% 0g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	44.7% 17g	60.5% 23g	38g per day for Men 19-50 years
Protein	16% 8.9g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Onions	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	132% 1.72mg	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	52.5% 210μg	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	89% 80mg	131% 118mg	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	1.33% 0.2mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Onions	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	36% 360mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	161% 1.45mg	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	57.5% 4.6mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	54.3% 1.25mg	95% 2.2mg	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	33% 230mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	139% 4710mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	261% 3910mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	24.4% 902g	17% 631g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Whole Onions VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Whole Onions versus 1 kg of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Whole Onions vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 4.7 times more Vitamin B1, 1.3 times more Vitamin B2, 12.2 times more Vitamin B3, 5 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.5 times more Vitamin C than Frozen Whole Onions, Unprepared.
• Both Frozen Whole Onions and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Frozen Whole Onions have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Frozen Whole Onions, Unprepared as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Frozen Whole Onions vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Frozen Whole Onions has 2.8 times more Calcium and 1.4 times more Water than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 2.9 times more Copper, 1.6 times more Iron, 2.8 times more Magnesium, 1.8 times more Manganese, 4.2 times more Phosphorus, 3.3 times more Potassium, 39.1 times more Sodium and 3.3 times more Zinc than Frozen Whole Onions, Unprepared.
• 1 kilogram of Frozen Whole Onions lack sufficient amounts of Zinc
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Frozen Whole Onions, Unprepared as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Whole Onions has 13.1 times more Sugars than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 4.6 times more Energy, 85.5 times more Fat, 98.4 times more Saturated Fat, 3.3 times more Carbohydrate, 1.4 times more Fiber and 2.8 times more Protein than Frozen Whole Onions, Unprepared.
• 1 kilogram of Frozen Whole Onions provide inadequate amounts of Energy and Protein
• Both Frozen Whole Onions, Unprepared as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.