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

Macros Ratio

	Protein	Fat	Carbs
Young Green Onions	12%	14%	74%
Onion rings, breaded, par fried, frozen, prepared, heated in oven	6%	46%	48%

Macro Nutrients

	Young Green Onions	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Energy	9.3% 270kcal	95% 2760kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	147% 143g	97g per day for Men 19-50 years
Saturated Fat	5.16% 1.65g	66.8% 21.4g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	523% 8.36g	1.6g per day for Men 19-50 years
Omega 6	4.76% 0.81g	376% 64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.4g	260% 338g	130g per day for Men 19-50 years
Sugars	54% 39g	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	29.2% 21g	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	% 16.4g	% 13g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 17.6g	g per day for Men 19-50 years
Fiber	47.4% 18g	58% 22g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Young Green Onions	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Vitamin A	222% 2000μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	154% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	89.2% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	84.3% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	58.8% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	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	75% 300μg	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	149% 134mg	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	14% 2.1mg	30.7% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1303% 1563μg	284% 341μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Green Onions	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Calcium	52% 520mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	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	63.8% 5.1mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	65.2% 1.5mg	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	35.7% 250mg	101% 710mg	700mg per day for Men 19-50 years
Potassium	46.8% 1590mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	102% 56μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	247% 3700mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	25% 923g	12.5% 464g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Green 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 Young Green 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 Young Green Onions vs Onion rings, breaded, par fried, frozen, prepared, heated in oven:

• 1 kilogram of Young Green Onions has more Vitamin A, 8.4 times more Vitamin C and 4.6 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 6.2 times more Vitamin B1, 4.5 times more Vitamin B2, 4.1 times more Vitamin B3, 2.1 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.2 times more Vitamin E than Young Green Onions, tops only.
• Both Young Green Onions and Onion rings, breaded, par fried, frozen, prepared, heated in oven provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Young Green Onions have insufficient amounts of Vitamin E
• 1 kilogram of Onion rings, breaded, par fried, frozen, prepared, heated in oven have insufficient amounts of Vitamin A and Vitamin C
• Both Young Green Onions, tops only 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 Young Green Onions vs Onion rings, breaded, par fried, frozen, prepared, heated in oven:

• 1 kilogram of Young Green Onions has 1.7 times more Calcium, 1.3 times more Potassium 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 2.4 times more Copper, 2.5 times more Iron, 2.3 times more Manganese, 2.8 times more Phosphorus, 11.2 times more Selenium, 24.7 times more Sodium and 2.1 times more Zinc than Young Green Onions, tops only.
• Both Young Green Onions and Onion rings, breaded, par fried, frozen, prepared, heated in oven contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Young Green Onions lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Young Green Onions has 1.7 times more Fructose 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 10.2 times more Energy, 30.4 times more Fat, 13 times more Saturated Fat, 20.9 times more Omega 3, 78.8 times more Omega 6, 5.9 times more Carbohydrate, 1.3 times more Sugars and 4.3 times more Protein than Young Green Onions, tops only.
• Both Young Green Onions and Onion rings, breaded, par fried, frozen, prepared, heated in oven offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Young Green Onions provide inadequate amounts of Energy, Omega 6 and Protein