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

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Young Green Onions	12%	14%	74%

Macro Nutrients

	Baked White Potatoes	Young Green Onions	Recommended Dietary Allowance
Energy	14.4% 417kcal	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	73.6% 96g	20% 26g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	% 7.44g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 0.73g	g per day for Men 19-50 years
Fiber	25% 9.53g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	17% 9.53g	7.86% 4.4g	56g per day for Men 19-50 years

Vitamins

	Baked White 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	18% 0.22mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	9.07% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	9.36% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 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	43% 172μg	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	1.2% 0.18mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	591% 709μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Young Green Onions	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	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	36.3% 2.9mg	29% 2.3mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	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	48.6% 340mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	21.2% 721mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	9.25% 342g	11.3% 419g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.6 times more Vitamin B1, 1.7 times more Vitamin B2, 4.6 times more Vitamin B3, 2.8 times more Vitamin B5, 2.4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Young Green Onions, tops only.
• While Young Green Onions, tops only contain 200 times more Vitamin A, 5.3 times more Vitamin E and 57.9 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Young Green Onions, tops only have similar amounts of Vitamin C per 1 lb.
• Both Baked Whole White 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 White Potatoes vs Young Green Onions:

• Baked Whole White Potatoes have 4.1 times more Copper, 1.3 times more Iron, 1.7 times more Magnesium, 1.3 times more Manganese, 3 times more Phosphorus, 3.4 times more Potassium and 1.8 times more Zinc than Young Green Onions, tops only.
• While Young Green Onions, tops only contain 5.2 times more Calcium and 2.1 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Young Green Onions, tops only have similar amounts of Water per 1 lb.
• Both Baked Whole White Potatoes as well as Young Green Onions, tops only have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole White Potatoes have 3.4 times more Energy, 3.7 times more Carbohydrate and 2.2 times more Protein than Young Green Onions, tops only.
• While Young Green Onions, tops only contain 2.7 times more Omega 3, 2.6 times more Sugars and 5.9 times more Fructose than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Young Green Onions, tops only have similar amounts of Fiber per 1 lb.
• Both Baked Whole White Potatoes as well as Young Green Onions, tops only have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.