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

Macros Ratio

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

Macro Nutrients

	Welsh Onions	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Energy	11.7% 340kcal	95% 2760kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	147% 143g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	66.8% 21.4g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	523% 8.36g	1.6g per day for Men 19-50 years
Omega 6	8.7% 1.48g	376% 64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	260% 338g	130g per day for Men 19-50 years
Sugars	30% 22g	70.3% 51g	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	17.4% 12.6g	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	% 13g	g per day for Men 19-50 years
Sucrose	NA	% 17.6g	g per day for Men 19-50 years
Fiber	63% 24g	58% 22g	38g per day for Men 19-50 years
Protein	34% 19g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Welsh Onions	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	154% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	89.2% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	84.3% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.8% 1.7mg	58.8% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.4% 0.72mg	90% 1.17mg	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	40% 160μg	82.5% 330μg	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	300% 270mg	17.8% 16mg	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	34% 5.1mg	30.7% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1612% 1934μg	284% 341μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Welsh Onions	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Calcium	18% 180mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	81% 0.73mg	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	153% 12mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	151% 3.48mg	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	101% 710mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	102% 56μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	247% 3700mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	24.5% 905g	12.5% 464g	3700g per day for Men 19-50 years

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

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

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

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

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

• 1 kilogram of Welsh Onions has 1.4 times more Magnesium, 1.7 times more Potassium, 1.2 times more Zinc and 2 times more Water than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• While 1 kg of Onion rings, breaded, par fried, frozen, prepared, heated in oven contains 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 Raw Welsh Onions.
• Both Welsh Onions and Onion rings, breaded, par fried, frozen, prepared, heated in oven contain similar levels of Copper and Iron per one kilogram.
• 1 kilogram of Welsh Onions lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

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