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

Macros Ratio

	Protein	Fat	Carbs
Sauteed Yellow Onions	3%	73%	24%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Sauteed Yellow Onions	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	19.2% 558kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	50.5% 49g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	21% 6.7g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	187% 3g	NA	1.6g per day for Men 19-50 years
Omega 6	128% 22g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.4% 35.7g	91% 119g	130g per day for Men 19-50 years
Sugars	NA	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	9.26% 6.7g	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	% 9.53g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	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	7.7% 4.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Sauteed Yellow Onions	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.05% 0.17mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.2% 0.94mg	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	2.27% 9.07μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.07% 8.16mg	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	20.6% 3.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.6% 98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Yellow Onions	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	9.07% 91mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	8.57% 0.077mg	NA	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	15.3% 1.22mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	NA	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	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	21.4% 150mg	NA	700mg per day for Men 19-50 years
Potassium	17.7% 603mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	NA	11mg per day for Men 19-50 years
Water	9.8% 363g	8.35% 309g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Sauteed Yellow 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 Sauteed Yellow Onions vs Frozen Roasted Potatoes with Salt:

• Both Sauteed Yellow Onions and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 lb
• 1 pound of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

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

• 1 pound of Sauteed Yellow Onions has 1.3 times more Calcium than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 1.9 times more Iron, 3.4 times more Potassium and 24.8 times more Sodium than Sauteed Yellow Onions.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sauteed Yellow Onions has 6 times more Fat and 8.8 times more Saturated Fat than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 3.3 times more Carbohydrate, 1.5 times more Fiber and 2.3 times more Protein than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy per one pound.
• 1 pound of Sauteed Yellow Onions provide inadequate amounts of Protein