Comparing Nutrients in 300 calories Cooked Frozen Onions VS Baked White Potatoes

Weight per 300 calories

• Cooked Frozen Onions: 1071g
• Baked White Potatoes: 326g

Baked Whole White Potatoes have 3.3 times more energy per unit of mass than Boiled and Drained Frozen Onions, which is average in comparison to other foods. Cooked Frozen Onions having very low energy density.

Which food has more nutrients per 300 calories - Cooked Frozen Onions or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Onions	9%	1%	90%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cooked Frozen Onions	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0.67% 0.011g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	53% 68.7g	130g per day for Men 19-50 years
Sugars	43% 31g	6.9% 5g	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	1.6% 1.17g	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	% 2.05g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	39.5% 15g	18% 6.85g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Onions	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.3% 0.17mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.84% 1.4mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.84mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	53% 0.69mg	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	35% 139μg	31% 124μg	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	60.7% 54.6mg	45.7% 41mg	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	0.71% 0.11mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.68% 3.2μg	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Onions	Baked White Potatoes	Recommended Dietary Allowance
Calcium	29% 289mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	28.6% 0.26mg	46% 0.41mg	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	45.5% 3.64mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	26.8% 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	3.06% 21.4mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	5.7% 85.7mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	8.77% 0.96mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	26.7% 988g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Frozen Onions vs Baked White Potatoes:

• Boiled and Drained Frozen Onions have 1.4 times more Vitamin B2 and 1.3 times more Vitamin C than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.5 times more Vitamin B3, 1.5 times more Vitamin B5 and 2.7 times more Vitamin K than Boiled and Drained Frozen Onions.
• Both Boiled and Drained Frozen Onions and Baked Whole White Potatoes have similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Boiled and Drained Frozen Onions as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Cooked Frozen Onions vs Baked White Potatoes:

• Boiled and Drained Frozen Onions have 8.9 times more Calcium, 1.7 times more Iron, 2.6 times more Selenium, 3.8 times more Sodium and 4 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Copper, 1.4 times more Manganese, 11.4 times more Phosphorus and 1.6 times more Potassium than Boiled and Drained Frozen Onions.
• Both Boiled and Drained Frozen Onions and Baked Whole White Potatoes have similar amounts of Magnesium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Frozen Onions have 6.2 times more Sugars and 2.2 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.6 times more Omega 3 than Boiled and Drained Frozen Onions.
• Both Boiled and Drained Frozen Onions and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Boiled and Drained Frozen Onions as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.