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

Macros Ratio

	Protein	Fat	Carbs
Onion rings, breaded, par fried, frozen, prepared, heated in oven	6%	46%	48%
Sweet Onions	9%	2%	89%

Macro Nutrients

	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Sweet Onions	Recommended Dietary Allowance
Energy	13.5% 391kcal	1.56% 45.4kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.3g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	9.47% 3.03g	NA	32g per day for Men 19-50 years
Omega 3	74% 1.2g	NA	1.6g per day for Men 19-50 years
Omega 6	53.2% 9.05g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48g	8.23% 10.7g	130g per day for Men 19-50 years
Sugars	9.97% 7.23g	9.8% 7.1g	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	3.95% 2.86g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 1.02g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	10.5% 5.87g	2.02% 1.13g	56g per day for Men 19-50 years

Vitamins

	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Sweet Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	1.18% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	2.78% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.8% 0.17mg	14% 0.18mg	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	8.15% 32.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.5% 2.27mg	7.56% 6.8mg	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	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.3% 48.3μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Sweet Onions	Recommended Dietary Allowance
Calcium	4.4% 44mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	8.8% 0.079mg	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	4.6% 0.37mg	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	4.7% 0.11mg	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	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	5.13% 174mg	4.96% 169mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	35% 524mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	1.78% 65.7g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Onion rings, breaded, par fried, frozen, prepared, heated in oven VS Sweet Onions per 5 oz

Compare the macro and micronutrient content in 5 oz of Onion rings, breaded, par fried, frozen, prepared, heated in oven versus 5 oz of Sweet Onions to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Onion rings, breaded, par fried, frozen, prepared, heated in oven have 4.5 times more Vitamin B1, 5.8 times more Vitamin B2, 10.1 times more Vitamin B3, 3 times more Vitamin B5, 1.4 times more Vitamin B9, 23 times more Vitamin E and 113.7 times more Vitamin K than Sweet Onions.
• While 5 oz of Raw Sweet Onions contain 3 times more Vitamin C than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• Both Onion rings, breaded, par fried, frozen, prepared, heated in oven and Sweet Onions provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Onion rings, breaded, par fried, frozen, prepared, heated in oven have insufficient amounts of Vitamin C
• 5 ounces of Sweet Onions have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K
• Both Onion rings, breaded, par fried, frozen, prepared, heated in oven as well as Raw Sweet Onions have insufficient amounts of Vitamin A and Vitamin D in five ounces.

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

• 5 ounces of Onion rings, breaded, par fried, frozen, prepared, heated in oven have 1.6 times more Calcium, 1.3 times more Copper, 4.8 times more Iron, 1.9 times more Magnesium, 4.6 times more Manganese, 2.6 times more Phosphorus, 11.2 times more Selenium, 46.3 times more Sodium and 3.2 times more Zinc than Sweet Onions.
• While 5 oz of Raw Sweet Onions contain 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 Sweet Onions contain similar levels of Potassium per five ounces.
• 5 ounces of Sweet Onions lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Onion rings, breaded, par fried, frozen, prepared, heated in oven have 8.6 times more Energy, 178.8 times more Fat, 4.5 times more Carbohydrate, 2.4 times more Fiber and 5.2 times more Protein than Sweet Onions.
• While 5 oz of Raw Sweet Onions contain 1.6 times more Fructose than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• Both Onion rings, breaded, par fried, frozen, prepared, heated in oven and Sweet Onions offer comparable quantities of Sugars per five ounces.
• 5 ounces of Sweet Onions provide inadequate amounts of Energy and Protein