Comparing Nutrients in 1 pound Boiled Onions with Salt VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Onions with Salt	12%	4%	84%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Boiled Onions with Salt	Baked Red Potatoes	Recommended Dietary Allowance
Energy	6.57% 191kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.4g	68.4% 89g	130g per day for Men 19-50 years
Sugars	29.6% 21.5g	8.95% 6.5g	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	NA	2.75% 2g	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	NA	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 2.04g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	11% 6.17g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Onions with Salt	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.03% 0.1mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.68% 0.75mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	74% 0.96mg	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	17% 68μg	30.6% 122μg	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	26.2% 23.6mg	63.5% 57mg	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	0.6% 0.091mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Onions with Salt	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	9.98% 100mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	87.7% 0.79mg	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	13.6% 1.1mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	34% 0.78mg	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	22.7% 159mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	NA	55μg per day for Men 19-50 years
Sodium	72.3% 1084mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	10.8% 399g	9.4% 348g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Onions with Salt VS Baked Red Potatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Onions with Salt versus 1 lb of Baked Red Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Onions with Salt vs Baked Red Potatoes:

• 1 lb of Baked Whole Red Potatoes contains 1.7 times more Vitamin B1, 2.2 times more Vitamin B2, 9.7 times more Vitamin B3, 3 times more Vitamin B5, 1.6 times more Vitamin B6, 1.8 times more Vitamin B9, 2.4 times more Vitamin C and 5.6 times more Vitamin K than Boiled and Drained Onions with Salt.
• 1 pound of Boiled Onions with Salt have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin K
• Both Boiled and Drained Onions with Salt as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Boiled Onions with Salt vs Baked Red Potatoes:

• 1 pound of Boiled Onions with Salt has 2.4 times more Calcium and 19.9 times more Sodium than Baked Red Potatoes.
• While 1 lb of Baked Whole Red Potatoes contains 2.6 times more Copper, 2.9 times more Iron, 2.5 times more Magnesium, 2.1 times more Phosphorus, 3.3 times more Potassium and 1.9 times more Zinc than Boiled and Drained Onions with Salt.
• Both Boiled Onions with Salt and Baked Red Potatoes contain similar levels of Manganese and Water per one pound.
• 1 pound of Boiled Onions with Salt lack sufficient amounts of Zinc
• 1 pound of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Onions with Salt has 3.3 times more Sugars than Baked Red Potatoes.
• While 1 lb of Baked Whole Red Potatoes contains 2.1 times more Energy, 2 times more Carbohydrate, 1.3 times more Fiber and 1.7 times more Protein than Boiled and Drained Onions with Salt.
• 1 pound of Boiled Onions with Salt provide inadequate amounts of Energy
• Both Boiled and Drained Onions with Salt as well as Baked Whole Red Potatoes provide inadequate amounts of Omega 3 and Omega 6 in one pound.