Comparing Nutrients in 14 ounces Onions VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Onions	10%	2%	88%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Onions	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	5.47% 159kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	80% 104g	130g per day for Men 19-50 years
Sugars	23.2% 17g	3.78% 2.74g	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	7.06% 5.1g	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	% 7.8g	NA	g per day for Men 19-50 years
Sucrose	% 3.93g	NA	g per day for Men 19-50 years
Fiber	17.8% 6.75g	27% 10.3g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Onions	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.88% 0.46mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.76% 0.49mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	32.6% 29.4mg	7.5% 6.75mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	1.32% 1.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	9.13% 91mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	10.4% 0.83mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	NA	420mg per day for Men 19-50 years
Manganese	22.3% 0.51mg	NA	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	16.4% 115mg	NA	700mg per day for Men 19-50 years
Potassium	17% 579mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	NA	11mg per day for Men 19-50 years
Water	9.56% 354g	7.3% 270g	3700g per day for Men 19-50 years

Nutrient Comparison: Onions VS Frozen Roasted Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Onions versus 14 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Onions vs Frozen Roasted Potatoes with Salt:

• 14 ounces of Onions have 4.4 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 14 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Onions vs Frozen Roasted Potatoes with Salt:

• 14 ounces of Onions have 1.5 times more Calcium and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 14 oz of Frozen Roasted Potatoes with Salt contain 2.4 times more Iron, 3.1 times more Potassium and 74.5 times more Sodium than Raw Onions.
• 14 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Onions have 6.1 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 14 oz of Frozen Roasted Potatoes with Salt contain 3.2 times more Energy, 2.8 times more Carbohydrate, 1.5 times more Fiber and 2 times more Protein than Raw Onions.
• 14 ounces of Onions provide inadequate amounts of Energy and Protein