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

Macros Ratio

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

Macro Nutrients

	Baked White Potatoes	Sauteed Yellow Onions	Recommended Dietary Allowance
Energy	31.7% 920kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	111% 108g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	46% 14.8g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	413% 6.6g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	283% 48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	60.5% 78.6g	130g per day for Men 19-50 years
Sugars	21% 15.3g	NA	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	20.4% 15g	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	% 21g	g per day for Men 19-50 years
Sucrose	% 4g	% 8.1g	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	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Sauteed Yellow Onions	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	34.4% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	159% 2.07mg	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	5% 20μg	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	140% 126mg	20% 18mg	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	45.3% 6.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	10% 100mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	19% 0.17mg	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	80% 6.4mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	44.3% 1.02mg	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	47% 330mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	39% 1330mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	20.4% 754g	21.6% 800g	3700g per day for Men 19-50 years

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

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

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

• Baked Whole White Potatoes have 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.
• While Sauteed Yellow Onions contain 2 times more Calcium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Sauteed Yellow Onions have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 2.7 times more Carbohydrate, 1.2 times more Fiber and 2.2 times more Protein than Sauteed Yellow Onions.
• While Sauteed Yellow Onions contain 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.
• Both Baked Whole White Potatoes as well as Sauteed Yellow Onions have insufficient amounts of Glucose and Sucrose in 1 kg.