Comparing Nutrients in 1 pound Baked Red Potatoes VS Young Green Onions

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Young Green Onions	12%	14%	74%

Macro Nutrients

	Baked Red Potatoes	Young Green Onions	Recommended Dietary Allowance
Energy	13.6% 395kcal	4.22% 122kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	2.16% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	20% 26g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	24.5% 17.7g	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	2.75% 2g	13.3% 9.6g	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	% 2.5g	% 7.44g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 0.73g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	7.86% 4.4g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Young Green Onions	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	101% 907μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	9.07% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	9.36% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	30.7% 0.4mg	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	30.6% 122μg	34% 136μg	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	63.5% 57mg	67.5% 60.8mg	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	2.4% 0.36mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	591% 709μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Young Green Onions	Recommended Dietary Allowance
Calcium	4.1% 41mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	15.6% 0.14mg	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	39.7% 3.18mg	29% 2.3mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	29.6% 0.68mg	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	46.7% 327mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	21.2% 721mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	9.4% 348g	11.3% 419g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Young Green Onions:

• Baked Whole Red Potatoes have 2.4 times more Vitamin B1, 1.9 times more Vitamin B2, 4.8 times more Vitamin B3, 2.5 times more Vitamin B5 and 2.4 times more Vitamin B6 than Young Green Onions, tops only.
• While Young Green Onions, tops only contain 200 times more Vitamin A, 2.6 times more Vitamin E and 55.8 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Young Green Onions, tops only have similar amounts of Vitamin B9 and Vitamin C per 1 lb.
• Both Baked Whole Red Potatoes as well as Young Green Onions, tops only have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Young Green Onions:

• Baked Whole Red Potatoes have 5.6 times more Copper, 1.4 times more Iron, 1.8 times more Magnesium, 2.9 times more Phosphorus, 3.4 times more Potassium and 2 times more Zinc than Young Green Onions, tops only.
• While Young Green Onions, tops only contain 5.8 times more Calcium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Young Green Onions, tops only have similar amounts of Manganese, Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole Red Potatoes have 3.2 times more Energy, 3.4 times more Carbohydrate and 2.4 times more Protein than Young Green Onions, tops only.
• While Young Green Onions, tops only contain 2.7 times more Omega 3, 2.7 times more Sugars and 4.8 times more Fructose than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Young Green Onions, tops only have similar amounts of Fiber per 1 lb.
• Both Baked Whole Red Potatoes as well as Young Green Onions, tops only have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.