Comparing Nutrients in 7 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	19% 548kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	29.3% 28.4g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	13.3% 4.24g	NA	32g per day for Men 19-50 years
Omega 3	104% 1.66g	NA	1.6g per day for Men 19-50 years
Omega 6	74.5% 12.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.6% 67g	11.5% 15g	130g per day for Men 19-50 years
Sugars	14% 10g	13.7% 9.96g	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	3.45% 2.5g	5.53% 4g	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	% 2.6g	% 4.5g	g per day for Men 19-50 years
Sucrose	% 3.5g	% 1.43g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	14.7% 8.2g	2.83% 1.6g	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	30.6% 0.37mg	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.68mg	1.65% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.58mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	20% 0.26mg	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	16.4% 65.5μg	11.4% 45.6μg	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	3.53% 3.18mg	10.6% 9.53mg	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	6.1% 0.91mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.4% 67.7μg	0.5% 0.6μg	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	6.15% 61.5mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	12.3% 0.11mg	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	31% 2.5mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	6.56% 0.15mg	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	20% 141mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	7.18% 244mg	6.95% 236mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	49% 734mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	2.5% 92g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Onion rings, breaded, par fried, frozen, prepared, heated in oven VS Sweet Onions per 7 oz

Compare the macro and micronutrient content in 7 oz of Onion rings, breaded, par fried, frozen, prepared, heated in oven versus 7 oz of Sweet Onions to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Onion rings, breaded, par fried, frozen, prepared, heated in oven vs Sweet Onions:

• 7 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 7 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 seven ounces.
• 7 ounces of Onion rings, breaded, par fried, frozen, prepared, heated in oven have insufficient amounts of Vitamin C
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Onion rings, breaded, par fried, frozen, prepared, heated in oven vs Sweet Onions:

• 7 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 7 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 seven ounces.
• 7 ounces of Sweet Onions lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 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 7 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 seven ounces.
• 7 ounces of Sweet Onions provide inadequate amounts of Energy and Protein