Comparing Nutrients in 1 pound Welsh Onions VS Frozen Par Fried Breaded Onion Rings

Macros Ratio

	Protein	Fat	Carbs
Welsh Onions	20%	10%	70%
Frozen Par Fried Breaded Onion Rings	5%	49%	46%

Macro Nutrients

	Welsh Onions	Frozen Par Fried Breaded Onion Rings	Recommended Dietary Allowance
Energy	5.3% 154kcal	40.4% 1170kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	66% 64g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	64.3% 20.6g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	42.5% 0.68g	1.6g per day for Men 19-50 years
Omega 6	3.95% 0.67g	68% 11.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.7% 29.5g	107% 138g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Welsh Onions	Frozen Par Fried Breaded Onion Rings	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	27.6% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	19.6% 3.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.77mg	21.8% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	46% 0.6mg	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	18% 72.6μg	54.4% 218μg	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	136% 122mg	23% 21mg	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	15.4% 2.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	731% 877μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Welsh Onions	Frozen Par Fried Breaded Onion Rings	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	37.3% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	6.24% 249μg	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	69% 5.53mg	52.7% 4.2mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	59% 1.36mg	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	31.8% 222mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	25.3% 862mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	19.8% 11μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	74.4% 1116mg	1500mg per day for Men 19-50 years
Zinc	21.4% 2.36mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	11% 411g	6.28% 232g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Welsh Onions vs Frozen Par Fried Breaded Onion Rings:

• Raw Welsh Onions have 5.9 times more Vitamin C than Frozen Par Fried Breaded Onion Rings, Unprepared.
• While Frozen Par Fried Breaded Onion Rings, Unprepared contain 2 times more Vitamin B1, 1.7 times more Vitamin B3, 1.4 times more Vitamin B5, 1.8 times more Vitamin B6 and 3 times more Vitamin B9 than Raw Welsh Onions.
• Both Raw Welsh Onions and Frozen Par Fried Breaded Onion Rings, Unprepared have similar amounts of Vitamin B2 per 1 lb.
• Both Raw Welsh Onions as well as Frozen Par Fried Breaded Onion Rings, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Welsh Onions vs Frozen Par Fried Breaded Onion Rings:

• Raw Welsh Onions have 1.3 times more Iron, 1.6 times more Magnesium, 1.4 times more Zinc and 1.8 times more Water than Frozen Par Fried Breaded Onion Rings, Unprepared.
• While Frozen Par Fried Breaded Onion Rings, Unprepared contain 2.6 times more Calcium, 2.2 times more Manganese, 4 times more Selenium and 14.5 times more Sodium than Raw Welsh Onions.
• Both Raw Welsh Onions and Frozen Par Fried Breaded Onion Rings, Unprepared have similar amounts of Copper, Phosphorus and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Welsh Onions have 1.3 times more Fiber than Frozen Par Fried Breaded Onion Rings, Unprepared.
• While Frozen Par Fried Breaded Onion Rings, Unprepared contain 7.6 times more Energy, 35.3 times more Fat, 67.7 times more Saturated Fat, 18.8 times more Omega 3, 17.2 times more Omega 6, 4.7 times more Carbohydrate and 1.7 times more Protein than Raw Welsh Onions.
• Both Raw Welsh Onions as well as Frozen Par Fried Breaded Onion Rings, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.