Comparing Nutrients in 5 ounces Onion rings, breaded, par fried, frozen, prepared, heated in oven VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Onion rings, breaded, par fried, frozen, prepared, heated in oven	6%	46%	48%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	13.5% 391kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.3g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	9.47% 3.03g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	74% 1.2g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	53.2% 9.05g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48g	5.86% 7.6g	130g per day for Men 19-50 years
Sugars	9.97% 7.23g	4.8% 3.5g	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	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	% 1.86g	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	10.5% 5.87g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	97% 869μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	3.94% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.8% 0.17mg	12.2% 0.16mg	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	2.83% 11.3μg	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	3.15% 2.83mg	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	6.9% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.3% 48.3μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	4.4% 44mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	16.2% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	22% 1.77mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	21.4% 0.49mg	27.7% 0.64mg	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	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	5.13% 174mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	35% 524mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	1.78% 65.7g	3.56% 132g	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 Canned Carrots with Liquids and Salt:

• Onion rings, breaded, par fried, frozen, prepared, heated in oven have 9.7 times more Vitamin B1, 4.3 times more Vitamin B2, 3.2 times more Vitamin B3, 2.1 times more Vitamin B5, 4.1 times more Vitamin B9 and 3.5 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A and 1.6 times more Vitamin E than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• Both Onion rings, breaded, par fried, frozen, prepared, heated in oven and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B6 and Vitamin C per 5 oz.
• Both Onion rings, breaded, par fried, frozen, prepared, heated in oven as well as Canned Carrots Solids and Liquids with Salt 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 Canned Carrots with Liquids and Salt:

• Onion rings, breaded, par fried, frozen, prepared, heated in oven have 2.4 times more Iron, 1.9 times more Magnesium, 3.6 times more Phosphorus, 14 times more Selenium, 1.5 times more Sodium and 1.4 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.4 times more Copper, 1.3 times more Manganese, 1.4 times more Potassium and 2 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 Canned Carrots Solids and Liquids with Salt have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Onion rings, breaded, par fried, frozen, prepared, heated in oven have 12 times more Energy, 102.1 times more Fat, 85.5 times more Saturated Fat, 104.5 times more Omega 3, 114 times more Omega 6, 6.3 times more Carbohydrate, 2.1 times more Sugars, 1.2 times more Fiber and 7.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Onion rings, breaded, par fried, frozen, prepared, heated in oven as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.