Comparing Nutrients in 7 ounces Baked White Potatoes VS Frozen Par Fried Breaded Onion Rings

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Frozen Par Fried Breaded Onion Rings	5%	49%	46%

Macro Nutrients

	Baked White Potatoes	Frozen Par Fried Breaded Onion Rings	Recommended Dietary Allowance
Energy	6.3% 183kcal	17.7% 512kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	28% 9g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	18.6% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	29.8% 5.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	46.6% 60.6g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	NA	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	0.99% 0.71g	NA	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	11% 6.25g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Frozen Par Fried Breaded Onion Rings	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	8.6% 1.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	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	19% 75.4μg	24% 95μg	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	27.8% 25mg	10% 9.13mg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Frozen Par Fried Breaded Onion Rings	Recommended Dietary Allowance
Calcium	2% 20mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	16.3% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.73% 109μg	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	16% 1.27mg	23% 1.85mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	25.8% 0.59mg	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	21.3% 149mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	11% 377mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	32.5% 488mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.05% 150g	2.75% 102g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Frozen Par Fried Breaded Onion Rings:

• Baked Whole White Potatoes have 2.2 times more Vitamin B3, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6 and 2.7 times more Vitamin C than Frozen Par Fried Breaded Onion Rings, Unprepared.
• While Frozen Par Fried Breaded Onion Rings, Unprepared contain 2.1 times more Vitamin B1, 1.8 times more Vitamin B2 and 1.3 times more Vitamin B9 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Frozen Par Fried Breaded Onion Rings, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Frozen Par Fried Breaded Onion Rings:

• Baked Whole White Potatoes have 1.7 times more Copper, 1.9 times more Magnesium, 1.5 times more Phosphorus, 2.9 times more Potassium and 1.5 times more Water than Frozen Par Fried Breaded Onion Rings, Unprepared.
• While Frozen Par Fried Breaded Onion Rings, Unprepared contain 4.6 times more Calcium, 1.5 times more Iron, 1.6 times more Manganese, 4.8 times more Selenium and 35.1 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Frozen Par Fried Breaded Onion Rings, Unprepared have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Par Fried Breaded Onion Rings, Unprepared contain 2.8 times more Energy, 94 times more Fat, 113.4 times more Saturated Fat, 10 times more Omega 3, 52 times more Omega 6, 1.4 times more Carbohydrate and 1.5 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Frozen Par Fried Breaded Onion Rings, Unprepared have similar amounts of Fiber per 7 oz.
• Both Baked Whole White Potatoes as well as Frozen Par Fried Breaded Onion Rings, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.