Comparing Nutrients in 1 kilogram Baked White Potatoes VS Onions

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Onions	10%	2%	88%

Macro Nutrients

	Baked White Potatoes	Onions	Recommended Dietary Allowance
Energy	31.7% 920kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	72% 93g	130g per day for Men 19-50 years
Sugars	21% 15.3g	58.5% 42.4g	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	4.97% 3.6g	17.8% 13g	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	% 6.3g	% 19.7g	g per day for Men 19-50 years
Sucrose	% 4g	% 9.9g	g per day for Men 19-50 years
Fiber	55.3% 21g	44.7% 17g	38g per day for Men 19-50 years
Protein	37.5% 21g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Onions	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	7.25% 1.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	92% 1.2mg	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	95% 380μg	47.5% 190μg	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	140% 126mg	82.2% 74mg	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	2.67% 0.4mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Onions	Recommended Dietary Allowance
Calcium	10% 100mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.28% 11μg	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	80% 6.4mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	56% 1.3mg	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	107% 750mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	43% 1460mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	20.4% 754g	24% 891g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.6 times more Vitamin B2, 13.2 times more Vitamin B3, 3.1 times more Vitamin B5, 1.8 times more Vitamin B6, 2 times more Vitamin B9, 1.7 times more Vitamin C and 6.8 times more Vitamin K than Raw Onions.
• Both Baked Whole White Potatoes and Raw Onions have similar amounts of Vitamin B1 per 1 kg.
• Both Baked Whole White Potatoes as well as Raw Onions have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

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

• Baked Whole White Potatoes have 3.3 times more Copper, 3 times more Iron, 2.7 times more Magnesium, 1.5 times more Manganese, 2.6 times more Phosphorus, 3.7 times more Potassium and 2.1 times more Zinc than Raw Onions.
• While Raw Onions contain 2.3 times more Calcium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Onions have similar amounts of Water per 1 kg.
• Both Baked Whole White Potatoes as well as Raw Onions have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 2.3 times more Energy, 2.3 times more Carbohydrate, 1.2 times more Fiber and 1.9 times more Protein than Raw Onions.
• While Raw Onions contain 2.8 times more Sugars and 3.6 times more Fructose than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Onions have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.