Comparing Nutrients in 1 kilogram Spring Or Scallions Onions VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Spring Or Scallions Onions	19%	4%	77%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Spring Or Scallions Onions	Baked White Potatoes	Recommended Dietary Allowance
Energy	11% 320kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.5% 73.4g	162% 211g	130g per day for Men 19-50 years
Sugars	32% 23.3g	21% 15.3g	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	NA	4.97% 3.6g	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	NA	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	68.4% 26g	55.3% 21g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Spring Or Scallions Onions	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	55.6% 500μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.25mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	162% 2.1mg	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	160% 640μg	95% 380μg	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	209% 188mg	140% 126mg	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	36.7% 5.5mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1725% 2070μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spring Or Scallions Onions	Baked White Potatoes	Recommended Dietary Allowance
Calcium	72% 720mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	141% 1.27mg	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	185% 15mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	69.6% 1.6mg	82% 1.9mg	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	53% 370mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	81% 2760mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	24.3% 898g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Spring Or Scallions Onions vs Baked White Potatoes:

• Raw Spring Or Scallions Onions have 50 times more Vitamin A, 1.9 times more Vitamin B2, 1.7 times more Vitamin B9, 1.5 times more Vitamin C, 13.8 times more Vitamin E and 76.7 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.9 times more Vitamin B3, 5.1 times more Vitamin B5 and 3.5 times more Vitamin B6 than Raw Spring Or Scallions Onions.
• Both Raw Spring Or Scallions Onions and Baked Whole White Potatoes have similar amounts of Vitamin B1 per 1 kg.
• Both Raw Spring Or Scallions Onions as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Spring Or Scallions Onions vs Baked White Potatoes:

• Raw Spring Or Scallions Onions have 7.2 times more Calcium, 2.3 times more Iron and 2.3 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Copper, 1.4 times more Magnesium, 2 times more Phosphorus and 2 times more Potassium than Raw Spring Or Scallions Onions.
• Both Raw Spring Or Scallions Onions and Baked Whole White Potatoes have similar amounts of Manganese, Selenium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Spring Or Scallions Onions have 1.5 times more Sugars and 1.2 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.9 times more Energy and 2.9 times more Carbohydrate than Raw Spring Or Scallions Onions.
• Both Raw Spring Or Scallions Onions and Baked Whole White Potatoes have similar amounts of Protein per 1 kg.
• Both Raw Spring Or Scallions Onions as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.