Comparing Nutrients in 300 calories Frozen Par Fried Breaded Onion Rings VS Onion rings, breaded, par fried, frozen, prepared, heated in oven

Weight per 300 calories

• Frozen Par Fried Breaded Onion Rings: 116g
• Onion rings, breaded, par fried, frozen, prepared, heated in oven: 109g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Frozen Par Fried Breaded Onion Rings or Onion rings, breaded, par fried, frozen, prepared, heated in oven?

Macros Ratio

	Protein	Fat	Carbs
Frozen Par Fried Breaded Onion Rings	5%	49%	46%
Onion rings, breaded, par fried, frozen, prepared, heated in oven	6%	46%	48%

Macro Nutrients

	Frozen Par Fried Breaded Onion Rings	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.4g	16% 15.5g	97g per day for Men 19-50 years
Saturated Fat	16.5% 5.27g	7.26% 2.32g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	56.8% 0.91g	1.6g per day for Men 19-50 years
Omega 6	17.4% 2.97g	41% 6.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.3% 35.5g	28.3% 36.7g	130g per day for Men 19-50 years
Sugars	NA	7.65% 5.54g	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	1.9% 1.37g	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	% 1.42g	g per day for Men 19-50 years
Sucrose	NA	% 1.9g	g per day for Men 19-50 years
Fiber	5.5% 2.1g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	6.54% 3.66g	8.04% 4.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Par Fried Breaded Onion Rings	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	16.8% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.07% 0.092mg	9.7% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.04% 0.81mg	9.16% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	6.4% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	9.8% 0.13mg	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	14% 56μg	8.97% 36μg	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	5.94% 5.35mg	1.93% 1.74mg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31% 37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Par Fried Breaded Onion Rings	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Calcium	5.35% 53.5mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	9.56% 0.086mg	8.8% 0.079mg	0.9mg per day for Men 19-50 years
Fluoride	1.6% 64μg	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	13.5% 1.1mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	3.88% 16.3mg	4.4% 18.5mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	16.4% 0.38mg	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	8.14% 57mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	6.5% 221mg	3.93% 134mg	3400mg per day for Men 19-50 years
Selenium	5.07% 2.8μg	11% 6.1μg	55μg per day for Men 19-50 years
Sodium	19% 286mg	27% 402mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	1.6% 59.6g	1.36% 50.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen Par Fried Breaded Onion Rings vs Onion rings, breaded, par fried, frozen, prepared, heated in oven:

• Frozen Par Fried Breaded Onion Rings, Unprepared have 1.2 times more Vitamin B6, 1.6 times more Vitamin B9 and 3.1 times more Vitamin C than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• While Onion rings, breaded, par fried, frozen, prepared, heated in oven contain 1.7 times more Vitamin B1, 1.4 times more Vitamin B2 and 1.8 times more Vitamin B3 than Frozen Par Fried Breaded Onion Rings, Unprepared.
• Both Frozen Par Fried Breaded Onion Rings, Unprepared and Onion rings, breaded, par fried, frozen, prepared, heated in oven have similar amounts of Vitamin B5 per 300 kcal.
• Both Frozen Par Fried Breaded Onion Rings, Unprepared as well as Onion rings, breaded, par fried, frozen, prepared, heated in oven have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Par Fried Breaded Onion Rings vs Onion rings, breaded, par fried, frozen, prepared, heated in oven:

• Frozen Par Fried Breaded Onion Rings, Unprepared have 1.6 times more Calcium and 1.7 times more Potassium than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• While Onion rings, breaded, par fried, frozen, prepared, heated in oven contain 1.3 times more Iron, 1.4 times more Phosphorus, 2.2 times more Selenium and 1.4 times more Sodium than Frozen Par Fried Breaded Onion Rings, Unprepared.
• Both Frozen Par Fried Breaded Onion Rings, Unprepared and Onion rings, breaded, par fried, frozen, prepared, heated in oven have similar amounts of Copper, Magnesium, Manganese and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frozen Par Fried Breaded Onion Rings, Unprepared have 2.3 times more Saturated Fat than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• While Onion rings, breaded, par fried, frozen, prepared, heated in oven contain 5.2 times more Omega 3 and 2.3 times more Omega 6 than Frozen Par Fried Breaded Onion Rings, Unprepared.
• Both Frozen Par Fried Breaded Onion Rings, Unprepared and Onion rings, breaded, par fried, frozen, prepared, heated in oven have similar amounts of Energy, Fat, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Frozen Par Fried Breaded Onion Rings, Unprepared as well as Onion rings, breaded, par fried, frozen, prepared, heated in oven have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.