Comparing Nutrients in 1 pound Onion rings, breaded, par fried, frozen, prepared, heated in oven VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Onion rings, breaded, par fried, frozen, prepared, heated in oven	6%	46%	48%
Broccoli	27%	8%	65%

Macro Nutrients

	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Broccoli	Recommended Dietary Allowance
Energy	43% 1252kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	67% 65g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	30.3% 9.7g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	237% 3.8g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 153g	23% 30g	130g per day for Men 19-50 years
Sugars	32% 23g	10.6% 7.7g	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	7.9% 5.7g	4.25% 3.1g	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	% 5.94g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 8g	% 0.45g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	31% 11.8g	38g per day for Men 19-50 years
Protein	33.5% 18.8g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70% 0.84mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.2% 6.1mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.7% 1.33mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	61% 0.79mg	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	37.4% 150μg	71.4% 286μg	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	8.06% 7.26mg	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Broccoli	Recommended Dietary Allowance
Calcium	14% 141mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	36.8% 0.33mg	24.7% 0.22mg	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	71% 5.67mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	68.6% 1.58mg	41.4% 0.95mg	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	46% 322mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	46% 25.4μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	112% 1678mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	5.7% 210g	11% 405g	3700g per day for Men 19-50 years

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

• Onion rings, breaded, par fried, frozen, prepared, heated in oven have 2.6 times more Vitamin B1 and 2.1 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.9 times more Vitamin B5, 1.5 times more Vitamin B6, 1.9 times more Vitamin B9, 55.8 times more Vitamin C, 1.7 times more Vitamin E and 3 times more Vitamin K than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• Both Onion rings, breaded, par fried, frozen, prepared, heated in oven and Raw Broccoli have similar amounts of Vitamin B2 per 1 lb.
• Both Onion rings, breaded, par fried, frozen, prepared, heated in oven as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Onion rings, breaded, par fried, frozen, prepared, heated in oven have 1.5 times more Copper, 1.7 times more Iron, 1.7 times more Manganese, 2.2 times more Selenium and 11.2 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Calcium, 2.6 times more Potassium and 1.9 times more Water than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• Both Onion rings, breaded, par fried, frozen, prepared, heated in oven and Raw Broccoli have similar amounts of Magnesium, Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Onion rings, breaded, par fried, frozen, prepared, heated in oven have 8.1 times more Energy, 38.6 times more Fat, 18.7 times more Saturated Fat, 13.3 times more Omega 3, 130.3 times more Omega 6, 5.1 times more Carbohydrate, 3 times more Sugars, 1.9 times more Fructose and 1.5 times more Protein than Raw Broccoli.
• Both Onion rings, breaded, par fried, frozen, prepared, heated in oven and Raw Broccoli have similar amounts of Fiber per 1 lb.
• Both Onion rings, breaded, par fried, frozen, prepared, heated in oven as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.