Comparing Nutrients in 5 ounces Onion rings, breaded, par fried, frozen, prepared, heated in oven VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Onion rings, breaded, par fried, frozen, prepared, heated in oven	6%	46%	48%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Boiled Broccoli	Recommended Dietary Allowance
Energy	13.5% 391kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.3g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	9.47% 3.03g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	74% 1.2g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	53.2% 9.05g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48g	7.83% 10g	130g per day for Men 19-50 years
Sugars	9.97% 7.23g	2.7% 1.97g	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	2.46% 1.8g	1.45% 1.05g	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	% 1.86g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 0.11g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	10.5% 5.87g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.8% 0.17mg	22% 0.28mg	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	11.7% 46.8μg	38.3% 153μg	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	2.5% 2.27mg	102% 92mg	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	4.35% 0.65mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.3% 48.3μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Boiled Broccoli	Recommended Dietary Allowance
Calcium	4.4% 44mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	22% 1.77mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	21.4% 0.49mg	12% 0.27mg	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	14.4% 101mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	5.13% 174mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	35% 524mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	1.78% 65.7g	3.4% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Onion rings, breaded, par fried, frozen, prepared, heated in oven vs Boiled Broccoli:

• Onion rings, breaded, par fried, frozen, prepared, heated in oven have 2.9 times more Vitamin B1 and 2.4 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 2.1 times more Vitamin B5, 1.7 times more Vitamin B6, 3.3 times more Vitamin B9, 40.6 times more Vitamin C, 3.2 times more Vitamin E and 4.1 times more Vitamin K than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• Both Onion rings, breaded, par fried, frozen, prepared, heated in oven and Boiled and Drained Broccoli have similar amounts of Vitamin B2 per 5 oz.
• Both Onion rings, breaded, par fried, frozen, prepared, heated in oven as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Onion rings, breaded, par fried, frozen, prepared, heated in oven vs Boiled Broccoli:

• Onion rings, breaded, par fried, frozen, prepared, heated in oven have 1.9 times more Iron, 1.8 times more Manganese, 3.5 times more Selenium and 9 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Calcium, 2.4 times more Potassium and 1.9 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 Boiled and Drained Broccoli have similar amounts of Copper, Magnesium, Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Onion rings, breaded, par fried, frozen, prepared, heated in oven have 7.9 times more Energy, 34.9 times more Fat, 27.1 times more Saturated Fat, 7 times more Omega 3, 125.2 times more Omega 6, 4.7 times more Carbohydrate, 3.7 times more Sugars, 1.7 times more Fructose and 1.7 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Fiber than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• Both Onion rings, breaded, par fried, frozen, prepared, heated in oven as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.