Comparing Nutrients in 1 pound Spring Or Scallions Onions VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Spring Or Scallions Onions	19%	4%	77%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Spring Or Scallions Onions	Baked White Potatoes	Recommended Dietary Allowance
Energy	5% 145kcal	14.4% 417kcal	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	0.45% 0.15g	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	25.6% 33.3g	73.6% 96g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	31% 11.8g	25% 9.53g	38g per day for Men 19-50 years
Protein	15% 8.3g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Spring Or Scallions Onions	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	25% 227μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.3% 0.28mg	73.6% 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	72.6% 290μg	43% 172μg	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	95% 85.3mg	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	16.6% 2.5mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	782% 939μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spring Or Scallions Onions	Baked White Potatoes	Recommended Dietary Allowance
Calcium	32.7% 327mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	64% 0.58mg	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	84% 6.7mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	31.6% 0.73mg	37.3% 0.86mg	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	24% 168mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	37% 1252mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11% 407g	9.25% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Spring Or Scallions Onions vs Baked White Potatoes:

• Raw Spring Or Scallions Onions have 50 times more Vitamin A, 1.9 times more Vitamin B2, 1.7 times more Vitamin B9, 1.5 times more Vitamin C, 13.8 times more Vitamin E and 76.7 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.9 times more Vitamin B3, 5.1 times more Vitamin B5 and 3.5 times more Vitamin B6 than Raw Spring Or Scallions Onions.
• Both Raw Spring Or Scallions Onions and Baked Whole White Potatoes have similar amounts of Vitamin B1 per 1 lb.
• Both Raw Spring Or Scallions Onions as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Spring Or Scallions Onions vs Baked White Potatoes:

• Raw Spring Or Scallions Onions have 7.2 times more Calcium, 2.3 times more Iron and 2.3 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Copper, 1.4 times more Magnesium, 2 times more Phosphorus and 2 times more Potassium than Raw Spring Or Scallions Onions.
• Both Raw Spring Or Scallions Onions and Baked Whole White Potatoes have similar amounts of Manganese, Selenium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Spring Or Scallions Onions have 1.5 times more Sugars and 1.2 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.9 times more Energy and 2.9 times more Carbohydrate than Raw Spring Or Scallions Onions.
• Both Raw Spring Or Scallions Onions and Baked Whole White Potatoes have similar amounts of Protein per 1 lb.
• Both Raw Spring Or Scallions Onions as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.