Comparing Nutrients in 1 pound Baked White Potatoes VS Welsh Onions

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Welsh Onions	20%	10%	70%

Macro Nutrients

	Baked White Potatoes	Welsh Onions	Recommended Dietary Allowance
Energy	14.4% 417kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.95% 0.3g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	3.95% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	22.7% 29.5g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	13.6% 9.9g	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	2.25% 1.63g	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	% 2.86g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	28.6% 11g	38g per day for Men 19-50 years
Protein	17% 9.53g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Welsh Onions	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	25% 0.33mg	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	43% 172μg	18% 72.6μg	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	136% 122mg	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	1.2% 0.18mg	15.4% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	731% 877μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Welsh Onions	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	35.3% 0.32mg	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	36.3% 2.9mg	69% 5.53mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	27% 0.62mg	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	48.6% 340mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	21.4% 2.36mg	11mg per day for Men 19-50 years
Water	9.25% 342g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Welsh Onions:

• Baked Whole White Potatoes have 3.8 times more Vitamin B3, 2.3 times more Vitamin B5, 2.9 times more Vitamin B6 and 2.4 times more Vitamin B9 than Raw Welsh Onions.
• While Raw Welsh Onions contain 2.1 times more Vitamin B2, 2.1 times more Vitamin C, 12.8 times more Vitamin E and 71.6 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Welsh Onions have similar amounts of Vitamin B1 per 1 lb.
• Both Baked Whole White Potatoes as well as Raw Welsh Onions have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs Welsh Onions:

• Baked Whole White Potatoes have 1.8 times more Copper, 1.4 times more Manganese, 1.5 times more Phosphorus and 2.6 times more Potassium than Raw Welsh Onions.
• While Raw Welsh Onions contain 1.8 times more Calcium, 1.9 times more Iron, 2.4 times more Sodium and 1.5 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Welsh Onions have similar amounts of Magnesium, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole White Potatoes have 2.7 times more Energy and 3.2 times more Carbohydrate than Raw Welsh Onions.
• While Raw Welsh Onions contain 1.4 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Welsh Onions have similar amounts of Fiber and Protein per 1 lb.
• Both Baked Whole White Potatoes as well as Raw Welsh Onions have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.