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

Macros Ratio

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

Macro Nutrients

	Baked White Potatoes	Young Green Onions	Recommended Dietary Allowance
Energy	31.7% 920kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	5.16% 1.65g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	4.76% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	44% 57.4g	130g per day for Men 19-50 years
Sugars	21% 15.3g	54% 39g	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	29.2% 21g	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	% 16.4g	g per day for Men 19-50 years
Sucrose	% 4g	% 1.6g	g per day for Men 19-50 years
Fiber	55.3% 21g	47.4% 18g	38g per day for Men 19-50 years
Protein	37.5% 21g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Young Green Onions	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	222% 2000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	67.7% 0.88mg	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	75% 300μg	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	149% 134mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	1303% 1563μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Young Green Onions	Recommended Dietary Allowance
Calcium	10% 100mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	34.4% 0.31mg	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	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	65.2% 1.5mg	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	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	46.8% 1590mg	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	10% 150mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	18% 2mg	11mg per day for Men 19-50 years
Water	20.4% 754g	25% 923g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 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.
• While Young Green Onions, tops only contain 200 times more Vitamin A, 5.3 times more Vitamin E and 57.9 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Young Green Onions, tops only have similar amounts of Vitamin C per 1 kg.
• Both Baked Whole White Potatoes as well as Young Green Onions, tops only have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Baked Whole White Potatoes have 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.
• While Young Green Onions, tops only contain 5.2 times more Calcium and 2.1 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Young Green Onions, tops only have similar amounts of Water per 1 kg.
• Both Baked Whole White Potatoes as well as Young Green Onions, tops only have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

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