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

Macros Ratio

	Protein	Fat	Carbs
Young Green Onions	12%	14%	74%
Onion rings, breaded, par fried, frozen, prepared, heated in oven	6%	46%	48%

Macro Nutrients

	Young Green Onions	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Energy	1.3% 38.3kcal	13.5% 391kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	21% 20.3g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	9.47% 3.03g	32g per day for Men 19-50 years
Omega 3	3.54% 0.057g	74% 1.2g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.11g	53.2% 9.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.26% 8.14g	37% 48g	130g per day for Men 19-50 years
Sugars	7.64% 5.54g	9.97% 7.23g	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	4.14% 3g	2.46% 1.8g	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	% 2.32g	% 1.86g	g per day for Men 19-50 years
Sucrose	% 0.23g	% 2.5g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	2.46% 1.37g	10.5% 5.87g	56g per day for Men 19-50 years

Vitamins

	Young Green Onions	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Vitamin A	31.5% 283μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.92% 0.47mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	12.8% 0.17mg	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	10.6% 42.5μg	11.7% 46.8μg	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	21% 19mg	2.5% 2.27mg	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	2% 0.3mg	4.35% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	185% 222μg	40.3% 48.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Green Onions	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Calcium	7.37% 73.7mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	4.9% 0.044mg	11.5% 0.1mg	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	9.04% 0.72mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	9.24% 0.21mg	21.4% 0.49mg	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	5.06% 35.4mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	6.63% 225mg	5.13% 174mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	35% 524mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	3.54% 131g	1.78% 65.7g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Young Green Onions have more Vitamin A, 8.4 times more Vitamin C and 4.6 times more Vitamin K than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• While 5 oz of Onion rings, breaded, par fried, frozen, prepared, heated in oven contain 6.2 times more Vitamin B1, 4.5 times more Vitamin B2, 4.1 times more Vitamin B3, 2.1 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.2 times more Vitamin E than Young Green Onions, tops only.
• Both Young Green Onions and Onion rings, breaded, par fried, frozen, prepared, heated in oven provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Young Green Onions have insufficient amounts of Vitamin E
• 5 ounces of Onion rings, breaded, par fried, frozen, prepared, heated in oven have insufficient amounts of Vitamin A and Vitamin C
• Both Young Green Onions, tops only as well as Onion rings, breaded, par fried, frozen, prepared, heated in oven have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Young Green Onions have 1.7 times more Calcium, 1.3 times more Potassium and 2 times more Water than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• While 5 oz of Onion rings, breaded, par fried, frozen, prepared, heated in oven contain 2.4 times more Copper, 2.5 times more Iron, 2.3 times more Manganese, 2.8 times more Phosphorus, 11.2 times more Selenium, 24.7 times more Sodium and 2.1 times more Zinc than Young Green Onions, tops only.
• Both Young Green Onions and Onion rings, breaded, par fried, frozen, prepared, heated in oven contain similar levels of Magnesium per five ounces.
• 5 ounces of Young Green Onions lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Young Green Onions have 1.7 times more Fructose than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• While 5 oz of Onion rings, breaded, par fried, frozen, prepared, heated in oven contain 10.2 times more Energy, 30.4 times more Fat, 13 times more Saturated Fat, 20.9 times more Omega 3, 78.8 times more Omega 6, 5.9 times more Carbohydrate, 1.3 times more Sugars and 4.3 times more Protein than Young Green Onions, tops only.
• Both Young Green Onions and Onion rings, breaded, par fried, frozen, prepared, heated in oven offer comparable quantities of Fiber per five ounces.
• 5 ounces of Young Green Onions provide inadequate amounts of Energy, Omega 6 and Protein