Comparing Nutrients in 1 kilogram Sauteed Yellow Onions VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Sauteed Yellow Onions	3%	73%	24%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Sauteed Yellow Onions	Baked White Potatoes	Recommended Dietary Allowance
Energy	42.4% 1230kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	111% 108g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	46% 14.8g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	413% 6.6g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	283% 48g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.5% 78.6g	162% 211g	130g per day for Men 19-50 years
Sugars	NA	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	20.4% 15g	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	% 21g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 8.1g	% 4g	g per day for Men 19-50 years
Fiber	44.7% 17g	55.3% 21g	38g per day for Men 19-50 years
Protein	17% 9.5g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Sauteed Yellow Onions	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.4% 1.72mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	159% 2.07mg	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	5% 20μg	95% 380μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	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	45.3% 6.8mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	180% 216μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Yellow Onions	Baked White Potatoes	Recommended Dietary Allowance
Calcium	20% 200mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	33.8% 2.7mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	44.3% 1.02mg	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	47% 330mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	39% 1330mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	21.6% 800g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sauteed Yellow Onions vs Baked White Potatoes:

• Sauteed Yellow Onions have 17 times more Vitamin E and 8 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 41.3 times more Vitamin B3, 2.2 times more Vitamin B5, 19 times more Vitamin B9 and 7 times more Vitamin C than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Baked Whole White Potatoes have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 1 kg.
• Both Sauteed Yellow Onions as well as Baked Whole White Potatoes have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sauteed Yellow Onions vs Baked White Potatoes:

• Sauteed Yellow Onions have 2 times more Calcium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 7.5 times more Copper, 2.4 times more Iron, 3 times more Magnesium, 1.9 times more Manganese, 2.3 times more Phosphorus, 4.1 times more Potassium and 1.7 times more Zinc than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Baked Whole White Potatoes have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Sauteed Yellow Onions have 1.3 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 4.1 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.7 times more Carbohydrate and 2.2 times more Protein than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Baked Whole White Potatoes have similar amounts of Fiber per 1 kg.
• Both Sauteed Yellow Onions as well as Baked Whole White Potatoes have insufficient amounts of Glucose and Sucrose in 1 kg.