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

Macros Ratio

	Protein	Fat	Carbs
Onion rings, breaded, par fried, frozen, prepared, heated in oven	6%	46%	48%
Almonds	14%	72%	14%

Macro Nutrients

	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Almonds	Recommended Dietary Allowance
Energy	43% 1252kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	67% 65g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	30.3% 9.7g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	237% 3.8g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	170% 29g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 153g	75% 98g	130g per day for Men 19-50 years
Sugars	32% 23g	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	% 8g	% 18g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	149% 56.7g	38g per day for Men 19-50 years
Protein	33.5% 18.8g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70% 0.84mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.2% 6.1mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.7% 1.33mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.4% 150μg	50% 200μg	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	0% 0mg	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	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Almonds	Recommended Dietary Allowance
Calcium	14% 141mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	36.8% 0.33mg	520% 4.68mg	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	210% 17mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	68.6% 1.58mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	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	312% 2182mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	46% 25.4μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	112% 1678mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	129% 14mg	11mg per day for Men 19-50 years
Water	5.7% 210g	0.54% 20g	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 Almonds:

• Onion rings, breaded, par fried, frozen, prepared, heated in oven have more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 9.8 times more Vitamin B2, 2.7 times more Vitamin B3, 1.6 times more Vitamin B5, 1.3 times more Vitamin B9 and 55.7 times more Vitamin E than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• Both Onion rings, breaded, par fried, frozen, prepared, heated in oven and Almonds have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.
• Both Onion rings, breaded, par fried, frozen, prepared, heated in oven as well as Almonds have insufficient amounts of Vitamin A, 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 Almonds:

• Onion rings, breaded, par fried, frozen, prepared, heated in oven have 1.4 times more Selenium, 370 times more Sodium and 10.5 times more Water than Almonds.
• While Almonds contain 8.7 times more Calcium, 14.1 times more Copper, 3 times more Iron, 15.9 times more Magnesium, 6.3 times more Manganese, 6.8 times more Phosphorus, 6 times more Potassium and 7.4 times more Zinc than Onion rings, breaded, par fried, frozen, prepared, heated in oven.

Comparison of macro-nutrients per 1 pound:

• Onion rings, breaded, par fried, frozen, prepared, heated in oven have 278.7 times more Omega 3, 1.6 times more Carbohydrate and 11.5 times more Fructose than Almonds.
• While Almonds contain 2.1 times more Energy, 3.5 times more Fat, 1.8 times more Saturated Fat, 1.9 times more Omega 6, 5.7 times more Fiber and 5.1 times more Protein than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• Both Onion rings, breaded, par fried, frozen, prepared, heated in oven and Almonds have similar amounts of Sugars per 1 lb.
• Both Onion rings, breaded, par fried, frozen, prepared, heated in oven as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.