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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Baked Red Potatoes	Sauteed Yellow Onions	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	0.92% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	63% 0.82mg	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	26.8% 107μg	2% 7.94μg	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	55.6% 50mg	7.94% 7.14mg	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	2.1% 0.32mg	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	71.4% 85.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

• Baked Whole Red Potatoes have 1.5 times more Vitamin B1, 1.2 times more Vitamin B2, 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.
• While Sauteed Yellow Onions contain 8.5 times more Vitamin E and 7.7 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Sauteed Yellow Onions have similar amounts of Vitamin B6 per 14 oz.
• Both Baked Whole Red Potatoes as well as Sauteed Yellow Onions have insufficient amounts of Vitamin D in 14 oz.

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

• Baked Whole Red Potatoes have 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.
• While Sauteed Yellow Onions contain 2.2 times more Calcium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Sauteed Yellow Onions have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole Red Potatoes have 2.5 times more Carbohydrate and 2.4 times more Protein than Sauteed Yellow Onions.
• While Sauteed Yellow Onions contain 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.
• Both Baked Whole Red Potatoes and Sauteed Yellow Onions have similar amounts of Fiber per 14 oz.
• Both Baked Whole Red Potatoes as well as Sauteed Yellow Onions have insufficient amounts of Glucose and Sucrose in 14 oz.