Comparing Nutrients in 14 ounces Sauteed Yellow Onions VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Sauteed Yellow Onions	3%	73%	24%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Sauteed Yellow Onions	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17% 488kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	44% 43g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	18.3% 5.86g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	164% 2.6g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	112% 19g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	60% 77.8g	130g per day for Men 19-50 years
Sugars	NA	7.83% 5.68g	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	8.1% 5.87g	2.4% 1.75g	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	% 8.33g	% 2.2g	g per day for Men 19-50 years
Sucrose	% 3.2g	% 1.8g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	19% 7.14g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Sauteed Yellow Onions	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.2% 0.19mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.92% 0.15mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	64.7% 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	2% 7.94μg	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.94% 7.14mg	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	18% 2.7mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	71.4% 85.7μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Yellow Onions	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	76.7% 0.69mg	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	13.4% 1.07mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	30% 0.69mg	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	18.7% 131mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	15.5% 528mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	8.6% 318g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sauteed Yellow Onions vs Baked Red Potatoes:

• Sauteed Yellow Onions have 8.5 times more Vitamin E and 7.7 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Vitamin B1, 43.1 times more Vitamin B3, 2 times more Vitamin B5, 13.5 times more Vitamin B9 and 7 times more Vitamin C than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Baked Whole Red Potatoes have similar amounts of Vitamin B2 and Vitamin B6 per 14 oz.
• Both Sauteed Yellow Onions as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sauteed Yellow Onions vs Baked Red Potatoes:

• Sauteed Yellow Onions have 2.2 times more Calcium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 10.2 times more Copper, 2.6 times more Iron, 3.1 times more Magnesium, 1.7 times more Manganese, 2.2 times more Phosphorus, 4.1 times more Potassium and 1.9 times more Zinc than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Baked Whole Red Potatoes have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Sauteed Yellow Onions have 1.4 times more Energy, 72 times more Fat, 36.9 times more Saturated Fat, 44 times more Omega 3, 98.2 times more Omega 6 and 3.4 times more Fructose than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.5 times more Carbohydrate and 2.4 times more Protein than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Baked Whole Red Potatoes have similar amounts of Fiber per 14 oz.
• Both Sauteed Yellow Onions as well as Baked Whole Red Potatoes have insufficient amounts of Glucose and Sucrose in 14 oz.