Comparing Nutrients in 1 kilogram Boiled Onions VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Onions	11%	4%	85%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Onions	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	15% 440kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	NA	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	201% 262g	130g per day for Men 19-50 years
Sugars	65.2% 47.3g	9.5% 6.9g	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	20% 14.4g	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	% 22g	NA	g per day for Men 19-50 years
Sucrose	% 11g	NA	g per day for Men 19-50 years
Fiber	37% 14g	68.4% 26g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	35% 0.42mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	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	37.5% 150μg	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	57.8% 52mg	19% 17mg	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	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Onions	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	22% 220mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	NA	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	30% 2.4mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	NA	420mg per day for Men 19-50 years
Manganese	66.5% 1.53mg	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	50% 350mg	NA	700mg per day for Men 19-50 years
Potassium	49% 1660mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	NA	11mg per day for Men 19-50 years
Water	23.7% 879g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Onions VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Onions versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Onions vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Boiled Onions has 3.1 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Boiled Onions vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Boiled Onions has 1.5 times more Calcium and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 2.1 times more Iron, 2.7 times more Potassium and 99.3 times more Sodium than Boiled and Drained Onions.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Onions has 6.9 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 2.9 times more Energy, 2.6 times more Carbohydrate, 1.9 times more Fiber and 1.6 times more Protein than Boiled and Drained Onions.
• 1 kilogram of Boiled Onions provide inadequate amounts of Energy