Comparing Nutrients in 5 ounces Baked Red Potatoes VS Onion rings, breaded, par fried, frozen, prepared, heated in oven

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Onion rings, breaded, par fried, frozen, prepared, heated in oven	6%	46%	48%

Macro Nutrients

	Baked Red Potatoes	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Energy	4.25% 123kcal	13.5% 391kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	21% 20.3g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	9.47% 3.03g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	74% 1.2g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	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	21.4% 27.8g	37% 48g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	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	0.86% 0.62g	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	% 0.78g	% 1.86g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 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	5.82% 3.26g	10.5% 5.87g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	9.57% 38.3μg	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	20% 18mg	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	0.76% 0.11mg	4.35% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	40.3% 48.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	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	12.4% 0.99mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	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	14.6% 102mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	5.13% 174mg	3400mg per day for Men 19-50 years
Selenium	NA	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	35% 524mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	2.94% 109g	1.78% 65.7g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have 1.8 times more Vitamin B6 and 7.9 times more Vitamin C than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• While Onion rings, breaded, par fried, frozen, prepared, heated in oven contain 2.6 times more Vitamin B1, 2.3 times more Vitamin B2, 5.8 times more Vitamin E and 12.2 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Onion rings, breaded, par fried, frozen, prepared, heated in oven have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per 5 oz.
• Both Baked Whole Red Potatoes as well as Onion rings, breaded, par fried, frozen, prepared, heated in oven have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Baked Red Potatoes vs Onion rings, breaded, par fried, frozen, prepared, heated in oven:

• Baked Whole Red Potatoes have 2.4 times more Copper, 1.6 times more Magnesium, 4.4 times more Potassium and 1.7 times more Water than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• While Onion rings, breaded, par fried, frozen, prepared, heated in oven contain 3.4 times more Calcium, 1.8 times more Iron, 2 times more Manganese and 30.8 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Onion rings, breaded, par fried, frozen, prepared, heated in oven have similar amounts of Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Onion rings, breaded, par fried, frozen, prepared, heated in oven contain 3.2 times more Energy, 95.3 times more Fat, 53.4 times more Saturated Fat, 55.7 times more Omega 3, 130.3 times more Omega 6, 1.7 times more Carbohydrate, 3.6 times more Sugars, 2.9 times more Fructose and 1.8 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Onion rings, breaded, par fried, frozen, prepared, heated in oven have similar amounts of Fiber per 5 oz.
• Both Baked Whole Red Potatoes as well as Onion rings, breaded, par fried, frozen, prepared, heated in oven have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.