Comparing Nutrients in 300 calories Sauteed Yellow Onions VS Baked Red Potatoes

Weight per 300 calories

• Sauteed Yellow Onions: 244g
• Baked Red Potatoes: 345g

Sauteed Yellow Onions have 1.4 times more energy per 100g than Baked Red Potatoes. It has average energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 300 calories - Sauteed Yellow Onions or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Sauteed Yellow Onions	3%	73%	24%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Sauteed Yellow Onions	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.3g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.6g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	101% 1.6g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	69% 11.7g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	52% 67.6g	130g per day for Men 19-50 years
Sugars	NA	6.8% 4.93g	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	4.98% 3.6g	2.1% 1.5g	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	% 5.12g	% 1.9g	g per day for Men 19-50 years
Sucrose	% 1.98g	% 1.55g	g per day for Men 19-50 years
Fiber	11% 4.15g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	4.14% 2.3g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Sauteed Yellow Onions	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.96% 0.12mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.56% 0.09mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.5mg	56.2% 0.73mg	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	1.2% 4.88μg	23.3% 93μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.88% 4.4mg	48.3% 43.4mg	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	11% 1.66mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 52.7μg	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Yellow Onions	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	4.88% 48.8mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	4.6% 0.041mg	66.7% 0.6mg	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	8.23% 0.66mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	5.23% 22mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	26% 0.6mg	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	11.5% 80.5mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	9.54% 324mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.95% 29.3mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	4.66% 0.51mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	5.27% 195g	7.15% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sauteed Yellow Onions vs Baked Red Potatoes:

• Sauteed Yellow Onions have 6 times more Vitamin E and 5.5 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.1 times more Vitamin B1, 1.7 times more Vitamin B2, 60.9 times more Vitamin B3, 2.8 times more Vitamin B5, 1.4 times more Vitamin B6, 19.1 times more Vitamin B9 and 9.9 times more Vitamin C than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sauteed Yellow Onions vs Baked Red Potatoes:

• Sauteed Yellow Onions have 1.6 times more Calcium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 14.5 times more Copper, 3.7 times more Iron, 4.4 times more Magnesium, 2.4 times more Manganese, 3.1 times more Phosphorus, 5.8 times more Potassium, 2.7 times more Zinc and 1.4 times more Water than Sauteed Yellow Onions.

Comparison of macro-nutrients per 300 calories:

• Sauteed Yellow Onions have 50.9 times more Fat, 26.1 times more Saturated Fat, 31.1 times more Omega 3, 69.4 times more Omega 6 and 2.4 times more Fructose than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.5 times more Carbohydrate, 1.5 times more Fiber and 3.4 times more Protein than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Baked Whole Red Potatoes have similar amounts of Energy per 300 kcal.
• Both Sauteed Yellow Onions as well as Baked Whole Red Potatoes have insufficient amounts of Glucose and Sucrose in 300 kcal.