Comparing Nutrients in 300 calories Frozen Par Fried Breaded Onion Rings VS Welsh Onions

Weight per 300 calories

• Frozen Par Fried Breaded Onion Rings: 116g
• Welsh Onions: 882g

Frozen Par Fried Breaded Onion Rings have 7.6 times more energy per 100g than Welsh Onions. It has high energy density when compared to other foods. Raw Welsh Onions having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Frozen Par Fried Breaded Onion Rings	Welsh Onions	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.4g	3.64% 3.53g	97g per day for Men 19-50 years
Saturated Fat	16.5% 5.27g	1.85% 0.59g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	4.4% 0.071g	1.6g per day for Men 19-50 years
Omega 6	17.4% 2.97g	7.7% 1.3g	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	44% 57.4g	130g per day for Men 19-50 years
Sugars	NA	26.5% 19.2g	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	5.5% 2.1g	55.7% 21g	38g per day for Men 19-50 years
Protein	6.54% 3.66g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Par Fried Breaded Onion Rings	Welsh Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	36.8% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.07% 0.092mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.04% 0.81mg	22% 3.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	49% 0.64mg	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	35.3% 141μg	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	265% 238mg	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	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1422% 1706μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Par Fried Breaded Onion Rings	Welsh Onions	Recommended Dietary Allowance
Calcium	5.35% 53.5mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	9.56% 0.086mg	68.6% 0.62mg	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	135% 10.8mg	8mg per day for Men 19-50 years
Magnesium	3.88% 16.3mg	48.3% 203mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	52.6% 1.2mg	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	61.8% 432mg	700mg per day for Men 19-50 years
Potassium	6.5% 221mg	55% 1871mg	3400mg per day for Men 19-50 years
Selenium	5.07% 2.8μg	9.63% 5.3μg	55μg per day for Men 19-50 years
Sodium	19% 286mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	1.6% 59.6g	21.6% 799g	3700g per day for Men 19-50 years

Frozen Par Fried Breaded Onion Rings VS Welsh Onions Nutrients Per 300 Kcal

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

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

• 300 kcal of Raw Welsh Onions contain 3.8 times more Vitamin B1, 8.6 times more Vitamin B2, 4.4 times more Vitamin B3, 5.3 times more Vitamin B5, 4.1 times more Vitamin B6, 2.5 times more Vitamin B9 and 44.5 times more Vitamin C than Frozen Par Fried Breaded Onion Rings, Unprepared.
• 300 calories of Frozen Par Fried Breaded Onion Rings have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin C
• Both Frozen Par Fried Breaded Onion Rings, Unprepared as well as Raw Welsh Onions have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Par Fried Breaded Onion Rings vs Welsh Onions:

• 300 calories of Frozen Par Fried Breaded Onion Rings have 1.9 times more Sodium than Welsh Onions.
• While 300 kcal of Raw Welsh Onions contain 3 times more Calcium, 7.2 times more Copper, 10 times more Iron, 12.5 times more Magnesium, 3.5 times more Manganese, 7.6 times more Phosphorus, 8.5 times more Potassium, 1.9 times more Selenium, 11 times more Zinc and 13.4 times more Water than Frozen Par Fried Breaded Onion Rings, Unprepared.
• 300 calories of Frozen Par Fried Breaded Onion Rings lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Par Fried Breaded Onion Rings have 4.6 times more Fat, 8.9 times more Saturated Fat, 2.5 times more Omega 3 and 2.3 times more Omega 6 than Welsh Onions.
• While 300 kcal of Raw Welsh Onions contain 1.6 times more Carbohydrate, 10.1 times more Fiber and 4.6 times more Protein than Frozen Par Fried Breaded Onion Rings, Unprepared.
• Both Frozen Par Fried Breaded Onion Rings and Welsh Onions offer comparable quantities of Energy per 300 calories.
• 300 calories of Frozen Par Fried Breaded Onion Rings provide inadequate amounts of Fiber
• 300 calories of Welsh Onions provide inadequate amounts of Omega 3