Comparing Nutrients in 500 calories Baked White Potatoes VS Young Green Onions

Weight per 500 calories

• Baked White Potatoes: 544g
• Young Green Onions: 1852g

Baked White Potatoes have 3.4 times more energy per 100g than Young Green Onions. It has average energy density when compared to other foods. Young Green Onions, tops only having very low energy density.

Which food has more nutrients per 500 calories - Baked White Potatoes or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	8.97% 8.7g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	9.55% 3.06g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	46.3% 0.74g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	8.82% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	81.8% 106g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	100% 72.4g	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	2.7% 1.96g	54% 39.3g	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	% 3.42g	% 30.4g	g per day for Men 19-50 years
Sucrose	% 2.17g	% 2.96g	g per day for Men 19-50 years
Fiber	30% 11.4g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Young Green Onions	Recommended Dietary Allowance
Vitamin A	0.6% 5.43μg	412% 3704μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.6% 2.1mg	51% 2.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.2% 1.15mg	125% 1.63mg	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	51.6% 207μg	139% 556μg	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	76% 68.5mg	276% 248mg	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	1.45% 0.22mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	2412% 2894μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Young Green Onions	Recommended Dietary Allowance
Calcium	5.43% 54.3mg	96% 963mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	63.8% 0.57mg	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	43.5% 3.48mg	118% 9.44mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	70.5% 296mg	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	121% 2.78mg	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	58.2% 408mg	66% 463mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	86.6% 2944mg	3400mg per day for Men 19-50 years
Selenium	4.94% 2.7μg	17% 9.26μg	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	18.5% 278mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	33.7% 3.7mg	11mg per day for Men 19-50 years
Water	11% 410g	46.2% 1710g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked White Potatoes vs Young Green Onions:

• Baked Whole White Potatoes have 1.4 times more Vitamin B3 than Young Green Onions, tops only.
• While Young Green Onions, tops only contain 681.5 times more Vitamin A, 2.1 times more Vitamin B1, 2.1 times more Vitamin B2, 1.4 times more Vitamin B6, 2.7 times more Vitamin B9, 3.6 times more Vitamin C, 17.9 times more Vitamin E and 197.3 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 B5 per 500 kcal.
• Both Baked Whole White Potatoes as well as Young Green Onions, tops only have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked White Potatoes vs Young Green Onions:

• Baked Whole White Potatoes have 1.2 times more Copper than Young Green Onions, tops only.
• While Young Green Onions, tops only contain 17.7 times more Calcium, 2.7 times more Iron, 2 times more Magnesium, 2.7 times more Manganese, 3.4 times more Selenium, 7.3 times more Sodium, 1.9 times more Zinc and 4.2 times more Water than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Young Green Onions, tops only have similar amounts of Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Young Green Onions, tops only contain 10.7 times more Fat, 14.1 times more Saturated Fat, 9.1 times more Omega 3, 5.6 times more Omega 6, 8.7 times more Sugars, 20.1 times more Fructose, 2.9 times more Fiber and 1.6 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Young Green Onions, tops only have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Baked Whole White Potatoes as well as Young Green Onions, tops only have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.