Comparing Nutrients in 7 ounces Frozen Whole Onions VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Onions	9%	1%	90%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Frozen Whole Onions	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	10.2% 9.9g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	7.75% 2.48g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	2.97% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.8g	36.6% 47.5g	130g per day for Men 19-50 years
Sugars	10.4% 7.56g	0.57% 0.42g	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	NA	0% 0g	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	NA	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.28g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	3.15% 1.77g	8.3% 4.64g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Onions	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.66% 0.048mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.17% 0.35mg	26.5% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.93% 0.2mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	30% 0.39mg	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	10.4% 41.7μg	15.4% 61.5μg	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	17.6% 16mg	17% 15.3mg	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	0.26% 0.04mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Onions	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	17% 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	11.4% 0.91mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	10.8% 0.25mg	13.5% 0.31mg	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	6.52% 45.6mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	46% 693mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.84% 179g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Whole Onions vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.1 times more Vitamin B1, 1.5 times more Vitamin B2, 12.2 times more Vitamin B3, 4.5 times more Vitamin B5, 2.1 times more Vitamin B6, 1.5 times more Vitamin B9 and 5.3 times more Vitamin K than Frozen Whole Onions, Unprepared.
• Both Frozen Whole Onions, Unprepared and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin C per 7 oz.
• Both Frozen Whole Onions, Unprepared as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Frozen Whole Onions vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Frozen Whole Onions, Unprepared have 2.8 times more Calcium and 1.3 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.5 times more Copper, 1.3 times more Iron, 2.1 times more Magnesium, 1.3 times more Manganese, 3.5 times more Phosphorus, 2.7 times more Potassium, 34.9 times more Sodium and 2.8 times more Zinc than Frozen Whole Onions, Unprepared.
• Both Frozen Whole Onions, Unprepared as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Whole Onions, Unprepared have 18.1 times more Sugars than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.2 times more Energy, 83.2 times more Fat, 113.5 times more Saturated Fat, 16 times more Omega 3, 10.6 times more Omega 6, 2.8 times more Carbohydrate and 2.6 times more Protein than Frozen Whole Onions, Unprepared.
• Both Frozen Whole Onions, Unprepared and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Fiber per 7 oz.
• Both Frozen Whole Onions, Unprepared as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.