Comparing Nutrients in 1 pound Onions VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Onions	10%	2%	88%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Onions	Baked Potato Skin	Recommended Dietary Allowance
Energy	6.26% 181kcal	31% 898kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.6% 42.4g	161% 209g	130g per day for Men 19-50 years
Sugars	26.5% 19.2g	8.76% 6.35g	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	8.07% 5.85g	NA	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	% 8.94g	NA	g per day for Men 19-50 years
Sucrose	% 4.5g	NA	g per day for Men 19-50 years
Fiber	20.3% 7.7g	94% 36g	38g per day for Men 19-50 years
Protein	8.9% 5g	34.7% 19.5g	56g per day for Men 19-50 years

Vitamins

	Onions	Baked Potato Skin	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	17.4% 0.21mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.3% 0.53mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	77.7% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	214% 2.8mg	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	21.5% 86μg	25% 100μg	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	37.3% 33.6mg	68% 61.2mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions	Baked Potato Skin	Recommended Dietary Allowance
Calcium	10.4% 104mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	412% 3.7mg	0.9mg per day for Men 19-50 years
Fluoride	0.12% 5μg	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	12% 0.95mg	399% 32mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.59mg	121% 2.8mg	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	18.8% 132mg	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	19.5% 662mg	76.4% 2599mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	11% 404g	5.8% 215g	3700g per day for Men 19-50 years

Nutrient Comparison: Onions VS Baked Potato Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Onions versus 1 lb of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Onions vs Baked Potato Skin:

• 1 lb of Baked Potato Skin contains 2.7 times more Vitamin B1, 3.9 times more Vitamin B2, 26.4 times more Vitamin B3, 7 times more Vitamin B5, 5.1 times more Vitamin B6 and 1.8 times more Vitamin C than Raw Onions.
• Both Onions and Baked Potato Skin provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Onions have insufficient amounts of Vitamin B3
• Both Raw Onions as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Onions vs Baked Potato Skin:

• 1 pound of Onions has 1.9 times more Water than Baked Potato Skin.
• While 1 lb of Baked Potato Skin contains 1.5 times more Calcium, 20.9 times more Copper, 33.5 times more Iron, 4.3 times more Magnesium, 4.8 times more Manganese, 3.5 times more Phosphorus, 3.9 times more Potassium and 2.9 times more Zinc than Raw Onions.
• 1 pound of Onions lack sufficient amounts of Zinc
• Both Raw Onions as well as Baked Potato Skin lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Onions has 3 times more Sugars than Baked Potato Skin.
• While 1 lb of Baked Potato Skin contains 5 times more Energy, 4.9 times more Carbohydrate, 4.6 times more Fiber and 3.9 times more Protein than Raw Onions.
• 1 pound of Onions provide inadequate amounts of Energy and Protein
• Both Raw Onions as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one pound.