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

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Onion rings, breaded, par fried, frozen, prepared, heated in oven	6%	46%	48%

Macro Nutrients

	Oranges	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Energy	16.2% 470kcal	95% 2760kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	147% 143g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	66.8% 21.4g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	523% 8.36g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	376% 64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	260% 338g	130g per day for Men 19-50 years
Sugars	129% 94g	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	16.8% 9.4g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Oranges	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	154% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	89.2% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	84.3% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	58.8% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	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	591% 532mg	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	12% 1.8mg	30.7% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	284% 341μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Calcium	40% 400mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	12.5% 1mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	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	20% 140mg	101% 710mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	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	0% 0mg	247% 3700mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	23.4% 868g	12.5% 464g	3700g per day for Men 19-50 years

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

• Raw Oranges have more Vitamin A and 33.3 times more Vitamin C than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• While Onion rings, breaded, par fried, frozen, prepared, heated in oven contain 2.1 times more Vitamin B1, 2.9 times more Vitamin B2, 4.8 times more Vitamin B3, 2 times more Vitamin B6, 2.6 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Onion rings, breaded, par fried, frozen, prepared, heated in oven have similar amounts of Vitamin B5 and Vitamin B9 per 1 kg.
• Both Raw Oranges as well as Onion rings, breaded, par fried, frozen, prepared, heated in oven have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Oranges have 1.3 times more Calcium, 1.5 times more Potassium and 1.9 times more Water than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• While Onion rings, breaded, par fried, frozen, prepared, heated in oven contain 1.6 times more Copper, 12.5 times more Iron, 1.7 times more Magnesium, 13.9 times more Manganese, 5.1 times more Phosphorus, 11.2 times more Selenium, more Sodium and 6 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 1.8 times more Sugars than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• While Onion rings, breaded, par fried, frozen, prepared, heated in oven contain 5.9 times more Energy, 119.2 times more Fat, 142.5 times more Saturated Fat, 119.4 times more Omega 3, 354.8 times more Omega 6, 2.9 times more Carbohydrate and 4.4 times more Protein than Raw Oranges.
• Both Raw Oranges and Onion rings, breaded, par fried, frozen, prepared, heated in oven have similar amounts of Fiber per 1 kg.
• Both Raw Oranges as well as Onion rings, breaded, par fried, frozen, prepared, heated in oven have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.