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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Onion rings, breaded, par fried, frozen, prepared, heated in oven	6%	46%	48%

Macro Nutrients

	Navel Oranges	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Energy	3.35% 97kcal	19% 548kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	29.3% 28.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	13.3% 4.24g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	104% 1.66g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	19% 25g	51.6% 67g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	% 2.6g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 3.5g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	14.7% 8.2g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	16.7% 2.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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% 0.3mg	6.1% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	56.4% 67.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	3.22% 0.26mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	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	6.52% 45.6mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	7.18% 244mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	49% 734mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	4.6% 171g	2.5% 92g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Navel Oranges 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 Navel Oranges vs Onion rings, breaded, par fried, frozen, prepared, heated in oven:

• 7 ounces of Navel Oranges have 36.9 times more Vitamin C 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 2.7 times more Vitamin B1, 2.3 times more Vitamin B2, 3.2 times more Vitamin B3, 1.5 times more Vitamin B6, 3.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Onion rings, breaded, par fried, frozen, prepared, heated in oven provide similar amounts of Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Onion rings, breaded, par fried, frozen, prepared, heated in oven have insufficient amounts of Vitamin C
• Both Raw Navel Oranges 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 seven ounces.

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

• 7 ounces of Navel Oranges have 1.4 times more Calcium, 1.3 times more Potassium and 1.9 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 1.9 times more Copper, 9.6 times more Iron, 1.5 times more Magnesium, 12 times more Manganese, 3.1 times more Phosphorus, more Selenium, 370 times more Sodium and 5.3 times more Zinc than Raw Navel Oranges.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.7 times more Sugars and 1.8 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 5.6 times more Energy, 95.3 times more Fat, 125.7 times more Saturated Fat, 92.9 times more Omega 3, 277.7 times more Omega 6, 2.7 times more Carbohydrate and 4.5 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Onion rings, breaded, par fried, frozen, prepared, heated in oven offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein