Comparing Nutrients in 500 calories Sauteed Yellow Onions VS Baked White Potatoes

Weight per 500 calories

• Sauteed Yellow Onions: 407g
• Baked White Potatoes: 544g

Sauteed Yellow Onions have 1.3 times more energy per 100g than Baked White Potatoes. It has average energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Sauteed Yellow Onions or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Sauteed Yellow Onions	3%	73%	24%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Sauteed Yellow Onions	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	18.8% 6g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	168% 2.7g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	115% 19.6g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.6% 32g	88% 115g	130g per day for Men 19-50 years
Sugars	NA	11.5% 8.3g	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	8.3% 6g	2.7% 1.96g	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	% 8.54g	% 3.42g	g per day for Men 19-50 years
Sucrose	% 3.3g	% 2.17g	g per day for Men 19-50 years
Fiber	18% 6.9g	30% 11.4g	38g per day for Men 19-50 years
Protein	6.9% 3.86g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Sauteed Yellow Onions	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.6% 0.2mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.94% 0.15mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	88.2% 1.15mg	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	2.03% 8.13μg	51.6% 207μg	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	8.13% 7.3mg	76% 68.5mg	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	18.4% 2.76mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73% 88μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Yellow Onions	Baked White Potatoes	Recommended Dietary Allowance
Calcium	8.13% 81.3mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	7.68% 0.069mg	76.7% 0.69mg	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	13.7% 1.1mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	8.7% 36.6mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	44.7% 1.03mg	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	19% 134mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	16% 541mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	NA	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	3.25% 48.8mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	7.76% 0.85mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	8.8% 325g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sauteed Yellow Onions vs Baked White Potatoes:

• Sauteed Yellow Onions have 12.7 times more Vitamin E and 6 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B2, 55.2 times more Vitamin B3, 3 times more Vitamin B5, 1.4 times more Vitamin B6, 25.4 times more Vitamin B9 and 9.4 times more Vitamin C than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions as well as Baked Whole White Potatoes have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sauteed Yellow Onions vs Baked White Potatoes:

• Sauteed Yellow Onions have 1.5 times more Calcium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 10 times more Copper, 3.2 times more Iron, 4 times more Magnesium, 2.5 times more Manganese, 3 times more Phosphorus, 5.5 times more Potassium, 2.2 times more Zinc and 1.3 times more Water than Sauteed Yellow Onions.

Comparison of macro-nutrients per 500 calories:

• Sauteed Yellow Onions have 53.9 times more Fat, 27.6 times more Saturated Fat, 32.9 times more Omega 3, 73.4 times more Omega 6 and 3.1 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.6 times more Carbohydrate, 1.7 times more Fiber and 3 times more Protein than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Baked Whole White Potatoes have similar amounts of Energy per 500 kcal.
• Both Sauteed Yellow Onions as well as Baked Whole White Potatoes have insufficient amounts of Glucose and Sucrose in 500 kcal.