Comparing Nutrients in 1 pound Onions VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Onions	10%	2%	88%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Onions	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	6.26% 181kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	NA	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	91% 119g	130g per day for Men 19-50 years
Sugars	26.5% 19.2g	4.3% 3.13g	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	31% 11.8g	38g per day for Men 19-50 years
Protein	8.9% 5g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Onions	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.3% 0.53mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	NA	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	NA	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	37.3% 33.6mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.091mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	10.4% 104mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	NA	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	NA	420mg per day for Men 19-50 years
Manganese	25.4% 0.59mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	19.5% 662mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	NA	11mg per day for Men 19-50 years
Water	11% 404g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Onions VS Frozen Roasted Potatoes with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Onions vs Frozen Roasted Potatoes with Salt:

• 1 pound of Onions has 4.4 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Onions vs Frozen Roasted Potatoes with Salt:

• 1 pound of Onions has 1.5 times more Calcium and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 2.4 times more Iron, 3.1 times more Potassium and 74.5 times more Sodium than Raw Onions.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Onions has 6.1 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 3.2 times more Energy, 2.8 times more Carbohydrate, 1.5 times more Fiber and 2 times more Protein than Raw Onions.
• 1 pound of Onions provide inadequate amounts of Energy and Protein