Nutrient Comparison: Onions VS Baked Red Potatoes per 14 oz
Compare the macro and micronutrient content in 14 oz of Onions versus 14 oz of Baked Red Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Onions vs Baked Red Potatoes:
- 14 oz of Baked Whole Red Potatoes contain 1.6 times more Vitamin B1, 1.9 times more Vitamin B2, 13.8 times more Vitamin B3, 2.8 times more Vitamin B5, 1.8 times more Vitamin B6, 1.4 times more Vitamin B9, 1.7 times more Vitamin C and 7 times more Vitamin K than Raw Onions.
- 14 ounces of Onions have insufficient amounts of Vitamin B3 and Vitamin K
- Both Raw Onions as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.
Comparing minerals per 14 ounces for Onions vs Baked Red Potatoes:
- 14 ounces of Onions have 2.6 times more Calcium than Baked Red Potatoes.
- While 14 oz of Baked Whole Red Potatoes contain 4.5 times more Copper, 3.3 times more Iron, 2.8 times more Magnesium, 1.3 times more Manganese, 2.5 times more Phosphorus, 3.7 times more Potassium and 2.4 times more Zinc than Raw Onions.
- Both Onions and Baked Red Potatoes contain similar levels of Water per 14 ounces.
- 14 ounces of Onions lack sufficient amounts of Zinc
- 14 ounces of Baked Red Potatoes lack sufficient amounts of Calcium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Onions have 3 times more Sugars than Baked Red Potatoes.
- While 14 oz of Baked Whole Red Potatoes contain 2.2 times more Energy, 2.1 times more Carbohydrate and 2.1 times more Protein than Raw Onions.
- Both Onions and Baked Red Potatoes offer comparable quantities of Fiber per 14 ounces.
- 14 ounces of Onions provide inadequate amounts of Energy and Protein
- Both Raw Onions as well as Baked Whole Red Potatoes provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.