Comparing Nutrients in 14 ounces Baked White Potatoes VS Onions

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Onions	10%	2%	88%

Macro Nutrients

	Baked White Potatoes	Onions	Recommended Dietary Allowance
Energy	12.6% 365kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.4% 83.7g	28.5% 37g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	23.2% 17g	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	1.97% 1.43g	7.06% 5.1g	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	% 2.5g	% 7.8g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 3.93g	g per day for Men 19-50 years
Fiber	22% 8.33g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	15% 8.33g	7.8% 4.37g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Onions	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	2.88% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	9.76% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	36.6% 0.48mg	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	37.7% 151μg	19% 75.4μg	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	55.6% 50mg	32.6% 29.4mg	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	1.06% 0.16mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Onions	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	31.8% 2.54mg	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	22.3% 0.51mg	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	42.5% 298mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	17% 579mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	8.1% 299g	9.56% 354g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.6 times more Vitamin B2, 13.2 times more Vitamin B3, 3.1 times more Vitamin B5, 1.8 times more Vitamin B6, 2 times more Vitamin B9, 1.7 times more Vitamin C and 6.8 times more Vitamin K than Raw Onions.
• Both Baked Whole White Potatoes and Raw Onions have similar amounts of Vitamin B1 per 14 oz.
• Both Baked Whole White Potatoes as well as Raw Onions have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

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

• Baked Whole White Potatoes have 3.3 times more Copper, 3 times more Iron, 2.7 times more Magnesium, 1.5 times more Manganese, 2.6 times more Phosphorus, 3.7 times more Potassium and 2.1 times more Zinc than Raw Onions.
• While Raw Onions contain 2.3 times more Calcium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Onions have similar amounts of Water per 14 oz.
• Both Baked Whole White Potatoes as well as Raw Onions have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole White Potatoes have 2.3 times more Energy, 2.3 times more Carbohydrate, 1.2 times more Fiber and 1.9 times more Protein than Raw Onions.
• While Raw Onions contain 2.8 times more Sugars and 3.6 times more Fructose than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Onions have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.