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

Macros Ratio

	Protein	Fat	Carbs
Onion rings, breaded, par fried, frozen, prepared, heated in oven	6%	46%	48%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Baked White Potatoes	Recommended Dietary Allowance
Energy	43% 1252kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	67% 65g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	30.3% 9.7g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	237% 3.8g	4.25% 0.068g	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	73.6% 96g	130g per day for Men 19-50 years
Sugars	32% 23g	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	g per day for Men 19-50 years
Sucrose	% 8g	% 1.8g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	25% 9.53g	38g per day for Men 19-50 years
Protein	33.5% 18.8g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70% 0.84mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.2% 6.1mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.7% 1.33mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	73.6% 0.96mg	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	43% 172μg	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	63.5% 57mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Baked White Potatoes	Recommended Dietary Allowance
Calcium	14% 141mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	36.8% 0.33mg	64% 0.58mg	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	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	68.6% 1.58mg	37.3% 0.86mg	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	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	46% 25.4μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	112% 1678mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	5.7% 210g	9.25% 342g	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 Baked White Potatoes:

• Onion rings, breaded, par fried, frozen, prepared, heated in oven have 3.9 times more Vitamin B1, 2.7 times more Vitamin B2, 11.5 times more Vitamin E and 12.6 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Vitamin B5, 1.8 times more Vitamin B6 and 7.9 times more Vitamin C than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• Both Onion rings, breaded, par fried, frozen, prepared, heated in oven and Baked Whole White Potatoes have similar amounts of Vitamin B3 and Vitamin B9 per 1 lb.
• Both Onion rings, breaded, par fried, frozen, prepared, heated in oven as well as Baked Whole White Potatoes 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 Baked White Potatoes:

• Onion rings, breaded, par fried, frozen, prepared, heated in oven have 3.1 times more Calcium, 2 times more Iron, 1.8 times more Manganese, 11.2 times more Selenium and 52.9 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Copper, 1.6 times more Magnesium, 4.4 times more Potassium and 1.6 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 Baked Whole White Potatoes have similar amounts of Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Onion rings, breaded, par fried, frozen, prepared, heated in oven have 3 times more Energy, 95.3 times more Fat, 53.4 times more Saturated Fat, 55.7 times more Omega 3, 130.3 times more Omega 6, 1.6 times more Carbohydrate, 3.3 times more Sugars, 3.5 times more Fructose and 2 times more Protein than Baked Whole White Potatoes.
• Both Onion rings, breaded, par fried, frozen, prepared, heated in oven and Baked Whole White Potatoes have similar amounts of Fiber per 1 lb.
• Both Onion rings, breaded, par fried, frozen, prepared, heated in oven as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.