Comparing Nutrients in 7 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	1.85% 53.6kcal	19% 548kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	29.3% 28.4g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	13.3% 4.24g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	104% 1.66g	1.6g per day for Men 19-50 years
Omega 6	0.95% 0.16g	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	8.76% 11.4g	51.6% 67g	130g per day for Men 19-50 years
Sugars	10.7% 7.76g	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	5.8% 4.2g	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	% 3.25g	% 2.6g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 3.5g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	3.44% 1.92g	14.7% 8.2g	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	44% 397μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	16.7% 2.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	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	15% 59.5μg	16.4% 65.5μg	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	29.5% 26.6mg	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	2.78% 0.42mg	6.1% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	258% 310μg	56.4% 67.7μg	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	10.3% 103mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	6.84% 0.062mg	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	12.7% 1mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	7.1% 49.6mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	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	2% 29.8mg	49% 734mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	4.95% 183g	2.5% 92g	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 7 oz

Compare the macro and micronutrient content in 7 oz of Young Green Onions versus 7 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 7 ounces of Young Green Onions vs Onion rings, breaded, par fried, frozen, prepared, heated in oven:

• 7 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 7 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 seven ounces.
• 7 ounces of Young Green Onions have insufficient amounts of Vitamin E
• 7 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 seven ounces.

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

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

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Young Green Onions have 1.7 times more Fructose than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
• While 7 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 seven ounces.
• 7 ounces of Young Green Onions provide inadequate amounts of Energy, Omega 6 and Protein