Comparing Nutrients in 300 calories Dried Butternuts VS Frozen Par Fried Breaded Onion Rings

Weight per 300 calories

• Dried Butternuts: 49g
• Frozen Par Fried Breaded Onion Rings: 116g

Dried Butternuts have 2.4 times more energy per 100g than Frozen Par Fried Breaded Onion Rings. It has very high energy density when compared to other foods. Frozen Par Fried Breaded Onion Rings, Unprepared having high energy density.

Discover which food has more nutrients per 300 calories - Dried Butternuts or Frozen Par Fried Breaded Onion Rings?

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Frozen Par Fried Breaded Onion Rings	5%	49%	46%

Macro Nutrients

	Dried Butternuts	Frozen Par Fried Breaded Onion Rings	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28.8% 28g	17% 16.4g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	16.5% 5.27g	32g per day for Men 19-50 years
Omega 3	267% 4.27g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	97% 16.5g	17.4% 2.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.54% 5.9g	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	NA	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	6.06% 2.3g	5.5% 2.1g	38g per day for Men 19-50 years
Protein	21.8% 12.2g	6.54% 3.66g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Frozen Par Fried Breaded Onion Rings	Recommended Dietary Allowance
Vitamin A	0.33% 2.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.6% 0.19mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	7.07% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	5.04% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	12% 0.15mg	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	8.1% 32.4μg	14% 56μg	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	1.74% 1.57mg	5.94% 5.35mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Frozen Par Fried Breaded Onion Rings	Recommended Dietary Allowance
Calcium	2.6% 26mg	5.35% 53.5mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	9.56% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	24.6% 1.97mg	13.5% 1.1mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	3.88% 16.3mg	420mg per day for Men 19-50 years
Manganese	140% 3.2mg	15% 0.35mg	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	31.2% 219mg	8.14% 57mg	700mg per day for Men 19-50 years
Potassium	6.07% 206mg	6.5% 221mg	3400mg per day for Men 19-50 years
Selenium	15.3% 8.43μg	5.07% 2.8μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.49mg	19% 286mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	0.044% 1.64g	1.6% 59.6g	3700g per day for Men 19-50 years

Dried Butternuts VS Frozen Par Fried Breaded Onion Rings Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Butternuts or Frozen Par Fried Breaded Onion Rings?

Lets compare vitamin content per 300 calories of Dried Butternuts vs Frozen Par Fried Breaded Onion Rings:

• 300 calories of Dried Butternuts have 1.6 times more Vitamin B1 and 1.8 times more Vitamin B6 than Frozen Par Fried Breaded Onion Rings.
• While 300 kcal of Frozen Par Fried Breaded Onion Rings, Unprepared contain 1.3 times more Vitamin B2 and 1.7 times more Vitamin B9 than Dried Butternuts.
• 300 calories of Dried Butternuts have insufficient amounts of Vitamin B2
• 300 calories of Frozen Par Fried Breaded Onion Rings have insufficient amounts of Vitamin B5
• Both Dried Butternuts as well as Frozen Par Fried Breaded Onion Rings, Unprepared have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Dried Butternuts vs Frozen Par Fried Breaded Onion Rings:

• 300 calories of Dried Butternuts have 2.6 times more Copper, 1.8 times more Iron, 7.1 times more Magnesium, 9.2 times more Manganese, 3.8 times more Phosphorus, 3 times more Selenium and 3.7 times more Zinc than Frozen Par Fried Breaded Onion Rings.
• While 300 kcal of Frozen Par Fried Breaded Onion Rings, Unprepared contain 583.5 times more Sodium than Dried Butternuts.
• Both Dried Butternuts and Frozen Par Fried Breaded Onion Rings contain similar levels of Potassium per 300 calories.
• 300 calories of Frozen Par Fried Breaded Onion Rings lack sufficient amounts of Magnesium, Selenium and Zinc
• Both Dried Butternuts as well as Frozen Par Fried Breaded Onion Rings, Unprepared lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Butternuts have 1.7 times more Fat, 24.5 times more Omega 3, 5.6 times more Omega 6 and 3.3 times more Protein than Frozen Par Fried Breaded Onion Rings.
• While 300 kcal of Frozen Par Fried Breaded Onion Rings, Unprepared contain 8.2 times more Saturated Fat and 6 times more Carbohydrate than Dried Butternuts.
• Both Dried Butternuts and Frozen Par Fried Breaded Onion Rings offer comparable quantities of Energy per 300 calories.
• 300 calories of Dried Butternuts provide inadequate amounts of Carbohydrate
• 300 calories of Frozen Par Fried Breaded Onion Rings provide inadequate amounts of Fiber