Comparing Nutrients in 7 ounces Sweet Onions VS Onion rings, breaded, par fried, frozen, prepared, heated in oven

Macros Ratio

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

Macro Nutrients

	Sweet Onions	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	19% 548kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	29.3% 28.4g	97g per day for Men 19-50 years
Saturated Fat	NA	13.3% 4.24g	32g per day for Men 19-50 years
Omega 3	NA	104% 1.66g	1.6g per day for Men 19-50 years
Omega 6	NA	74.5% 12.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.5% 15g	51.6% 67g	130g per day for Men 19-50 years
Sugars	13.7% 9.96g	14% 10g	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	5.53% 4g	3.45% 2.5g	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	% 4.5g	% 2.6g	g per day for Men 19-50 years
Sucrose	% 1.43g	% 3.5g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	2.83% 1.6g	14.7% 8.2g	56g per day for Men 19-50 years

Vitamins

	Sweet Onions	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.081mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.65% 0.26mg	16.7% 2.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.19mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	18% 0.23mg	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	11.4% 45.6μg	16.4% 65.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10.6% 9.53mg	3.53% 3.18mg	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	6.1% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	56.4% 67.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Onions	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	16% 0.14mg	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	6.45% 0.52mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	6.56% 0.15mg	30% 0.69mg	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	7.65% 53.6mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	6.95% 236mg	7.18% 244mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	49% 734mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	4.9% 181g	2.5% 92g	3700g per day for Men 19-50 years

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

• Raw Sweet Onions have 3 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 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 Raw Sweet Onions.
• Both Raw Sweet Onions and Onion rings, breaded, par fried, frozen, prepared, heated in oven have similar amounts of Vitamin B6 per 7 oz.
• Both Raw Sweet Onions as well as Onion rings, breaded, par fried, frozen, prepared, heated in oven have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

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

• Raw Sweet Onions have 2 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 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 Raw Sweet Onions.
• Both Raw Sweet Onions and Onion rings, breaded, par fried, frozen, prepared, heated in oven have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Sweet Onions have 1.6 times more Fructose than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• While Onion rings, breaded, par fried, frozen, prepared, heated in oven contain 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 Raw Sweet Onions.
• Both Raw Sweet Onions and Onion rings, breaded, par fried, frozen, prepared, heated in oven have similar amounts of Sugars per 7 oz.
• Both Raw Sweet Onions as well as Onion rings, breaded, par fried, frozen, prepared, heated in oven have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.