Comparing Nutrients in 14 ounces Cooked Frozen Onions VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Onions	9%	1%	90%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cooked Frozen Onions	Baked White Potatoes	Recommended Dietary Allowance
Energy	3.83% 111kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.5% 26.6g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	16% 11.5g	8.38% 6.07g	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	NA	1.97% 1.43g	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	NA	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	22% 8.33g	38g per day for Men 19-50 years
Protein	5.03% 2.8g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Onions	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.27% 0.52mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	64.4% 0.84mg	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	13% 51.6μg	37.7% 151μg	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	22.5% 20.2mg	55.6% 50mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Onions	Baked White Potatoes	Recommended Dietary Allowance
Calcium	10.7% 107mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	56% 0.5mg	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	17% 1.35mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	6.9% 0.16mg	32.6% 0.75mg	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	1.13% 7.94mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	9.9% 366g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Frozen Onions vs Baked White Potatoes:

• Baked Whole White Potatoes contain 3 times more Vitamin B1, 2.4 times more Vitamin B2, 11.6 times more Vitamin B3, 4.9 times more Vitamin B5, 3 times more Vitamin B6, 2.9 times more Vitamin B9, 2.5 times more Vitamin C and 9 times more Vitamin K than Boiled and Drained Frozen Onions.
• Both Boiled and Drained Frozen Onions as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Cooked Frozen Onions vs Baked White Potatoes:

• Boiled and Drained Frozen Onions have 2.7 times more Calcium and 1.2 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5.3 times more Copper, 1.9 times more Iron, 3.4 times more Magnesium, 4.7 times more Manganese, 37.5 times more Phosphorus, 5.4 times more Potassium and 3.9 times more Zinc than Boiled and Drained Frozen Onions.
• Both Boiled and Drained Frozen Onions as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Frozen Onions have 1.9 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.3 times more Energy, 3.1 times more Carbohydrate, 1.5 times more Fiber and 3 times more Protein than Boiled and Drained Frozen Onions.
• Both Boiled and Drained Frozen Onions as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.