Comparing Nutrients in 14 ounces BroccoliVS Onion rings, breaded, par fried, frozen, prepared, heated in oven

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Onion rings, breaded, par fried, frozen, prepared, heated in oven

46%

48%

14 oz ▼

Macro Nutrients

Broccolivs Onion rings, breaded, par fried, frozen, prepared, heated in oven

4.65%135kcal

Energy

37.8%1095kcal

135 kcalvs1095 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.5%1.47g

Fat

58.5%56.8g

1.47 gvs56.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.4%0.45g

Saturated Fat

26.5%8.5g

0.45 gvs8.5 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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15.6%0.25g

Omega 3

207%3.3g

0.25 gvs3.3 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.14%0.19g

Omega 6

149%25.3g

0.19 gvs25.3 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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20.3%26.4g

Carbohydrate

103%134g

26.4 gvs134 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.3%6.75g

Sugars

28%20.2g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

6.75 gvs20.2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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3.72%2.7g

Fructose

6.9%5g

≤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]

2.7 gvs5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.94g

Glucose

%5.2g

1.94 gvs5.2 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.4g

Sucrose

%7g

0.4 gvs7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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27%10.3g

Fiber

23%8.73g

10.3 gvs8.73 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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20%11g

Protein

29.3%16.4g

11 gvs16.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Broccolivs Onion rings, breaded, par fried, frozen, prepared, heated in oven

13.7%123μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

123 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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23.5%0.28mg

Vitamin B1

61%0.73mg

Thiamine

0.28 mgvs0.73 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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35.7%0.46mg

Vitamin B2

35.4%0.46mg

Riboflavin

0.46 mgvs0.46 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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16%2.54mg

Vitamin B3

33.5%5.35mg

Niacin, nicotinic acid, niacinamide

2.54 mgvs5.35 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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45.5%2.27mg

Vitamin B5

23.3%1.17mg

Pantothenic acid

2.27 mgvs1.17 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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53.4%0.69mg

Vitamin B6

35.7%0.46mg

Pyridoxine

0.69 mgvs0.46 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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62.5%250μg

Vitamin B9

32.7%131μg

Folates and Folic Acid

250 μgvs131 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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393%354mg

Vitamin C

7.06%6.35mg

Ascorbic acid

354 mgvs6.35 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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20.6%3.1mg

Vitamin E

12%1.83mg

Tocopherols and Tocotrienols

3.1 mgvs1.83 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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336%403μg

Vitamin K

113%135μg

Phytomenadione or phylloquinone

403 μgvs135 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Broccolivs Onion rings, breaded, par fried, frozen, prepared, heated in oven

18.7%187mg

Calcium

12.3%123mg

187 mgvs123 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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21.6%0.19mg

Copper

32%0.29mg

0.19 mgvs0.29 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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36.2%2.9mg

Iron

62%4.96mg

2.9 mgvs4.96 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20%83.3mg

Magnesium

16%67.5mg

83.3 mgvs67.5 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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36.2%0.83mg

Manganese

60%1.4mg

0.83 mgvs1.4 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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37.4%262mg

Phosphorus

40.3%282mg

262 mgvs282 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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37%1254mg

Potassium

14.4%488mg

1254 mgvs488 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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18%9.92μg

Selenium

40.4%22.2μg

9.92 μgvs22.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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8.73%131mg

Sodium

98%1469mg

131 mgvs1469 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14.8%1.63mg

Zinc

15%1.67mg

1.63 mgvs1.67 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.58%354g

Water

4.97%184g

354 gvs184 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Broccoli vs Onion rings, breaded, par fried, frozen, prepared, heated in oven:

Raw Broccoli has more Vitamin A, 1.9 times more Vitamin B5, 1.5 times more Vitamin B6, 1.9 times more Vitamin B9, 55.8 times more Vitamin C, 1.7 times more Vitamin E and 3 times more Vitamin K than Onion rings, breaded, par fried, frozen, prepared, heated in oven.
While Onion rings, breaded, par fried, frozen, prepared, heated in oven contain 2.6 times more Vitamin B1 and 2.1 times more Vitamin B3 than Raw Broccoli.
Both Raw Broccoli and Onion rings, breaded, par fried, frozen, prepared, heated in oven have similar amounts of Vitamin B2 per 14 oz.
Both Raw Broccoli as well as Onion rings, breaded, par fried, frozen, prepared, heated in oven have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Onion rings, breaded, par fried, frozen, prepared, heated in oven:

Raw Broccoli has 1.5 times more Calcium, 1.2 times more Magnesium, 2.6 times more Potassium and 1.9 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 1.5 times more Copper, 1.7 times more Iron, 1.7 times more Manganese, 2.2 times more Selenium and 11.2 times more Sodium than Raw Broccoli.
Both Raw Broccoli and Onion rings, breaded, par fried, frozen, prepared, heated in oven have similar amounts of Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Onion rings, breaded, par fried, frozen, prepared, heated in oven contain 8.1 times more Energy, 38.6 times more Fat, 18.7 times more Saturated Fat, 13.3 times more Omega 3, 130.3 times more Omega 6, 5.1 times more Carbohydrate, 3 times more Sugars, 1.9 times more Fructose and 1.5 times more Protein than Raw Broccoli.
Both Raw Broccoli and Onion rings, breaded, par fried, frozen, prepared, heated in oven have similar amounts of Fiber per 14 oz.
Both Raw Broccoli as well as Onion rings, breaded, par fried, frozen, prepared, heated in oven have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

BroccoliVS Boiled BroccoliOnion rings, breaded, par fried, frozen, prepared, heated in ovenVS Boiled BroccoliBroccoliVS ParsleyOnion rings, breaded, par fried, frozen, prepared, heated in ovenVS Parsley

Compare Foods

Comparing Nutrients in 14 ounces BroccoliVS Onion rings, breaded, par fried, frozen, prepared, heated in oven

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: