Comparing Nutrients in 1 kilogram 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	13.8% 400kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	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	0.76% 0.13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	201% 262g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	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	17.8% 13g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 9.9g	NA	g per day for Men 19-50 years
Fiber	44.7% 17g	68.4% 26g	38g per day for Men 19-50 years
Protein	19.6% 11g	39.6% 22g	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	38.3% 0.46mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.25% 1.16mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	47.5% 190μg	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	82.2% 74mg	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	3.33% 4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	23% 230mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.28% 11μg	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	26.3% 2.1mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	NA	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	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	41.4% 290mg	NA	700mg per day for Men 19-50 years
Potassium	43% 1460mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	NA	11mg per day for Men 19-50 years
Water	24% 891g	18.4% 681g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of 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 Onions vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Onions has 4.4 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 Onions vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of 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 2.4 times more Iron, 3.1 times more Potassium and 74.5 times more Sodium than Raw Onions.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Onions has 6.1 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 3.2 times more Energy, 2.8 times more Carbohydrate, 1.5 times more Fiber and 2 times more Protein than Raw Onions.
• 1 kilogram of Onions provide inadequate amounts of Energy and Protein