Comparing Nutrients in 1 kilogram Young Green Onions VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Young Green Onions	12%	14%	74%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Young Green Onions	Baked White Potatoes	Recommended Dietary Allowance
Energy	9.3% 270kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	5.16% 1.65g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	4.76% 0.81g	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	44% 57.4g	162% 211g	130g per day for Men 19-50 years
Sugars	54% 39g	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	29.2% 21g	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	% 16.4g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 4g	g per day for Men 19-50 years
Fiber	47.4% 18g	55.3% 21g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Young Green Onions	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	222% 2000μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	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	75% 300μg	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	149% 134mg	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	14% 2.1mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1303% 1563μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Green Onions	Baked White Potatoes	Recommended Dietary Allowance
Calcium	52% 520mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	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	63.8% 5.1mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	65.2% 1.5mg	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	35.7% 250mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	46.8% 1590mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	25% 923g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Young Green Onions vs Baked White Potatoes:

• Young Green Onions, tops only have 200 times more Vitamin A, 5.3 times more Vitamin E and 57.9 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Vitamin B1, 1.7 times more Vitamin B2, 4.6 times more Vitamin B3, 2.8 times more Vitamin B5, 2.4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Young Green Onions, tops only.
• Both Young Green Onions, tops only and Baked Whole White Potatoes have similar amounts of Vitamin C per 1 kg.
• Both Young Green Onions, tops only 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 Young Green Onions vs Baked White Potatoes:

• Young Green Onions, tops only have 5.2 times more Calcium, 2.1 times more Sodium and 1.2 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.1 times more Copper, 1.3 times more Iron, 1.7 times more Magnesium, 1.3 times more Manganese, 3 times more Phosphorus, 3.4 times more Potassium and 1.8 times more Zinc than Young Green Onions, tops only.
• Both Young Green Onions, tops only as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Young Green Onions, tops only have 2.7 times more Omega 3, 2.6 times more Sugars and 5.9 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.4 times more Energy, 3.7 times more Carbohydrate and 2.2 times more Protein than Young Green Onions, tops only.
• Both Young Green Onions, tops only and Baked Whole White Potatoes have similar amounts of Fiber per 1 kg.
• Both Young Green Onions, tops only as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.