Comparing Nutrients in 5 ounces Boiled Onions VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Onions	11%	4%	85%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Onions	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	2.15% 62.4kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	NA	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.4g	28.5% 37g	130g per day for Men 19-50 years
Sugars	9.25% 6.7g	1.35% 0.98g	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	2.8% 2.04g	NA	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	% 3.1g	NA	g per day for Men 19-50 years
Sucrose	% 1.56g	NA	g per day for Men 19-50 years
Fiber	5.22% 2g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	3.44% 1.93g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Boiled Onions	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.5% 0.033mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.46% 0.23mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	NA	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	5.3% 21.3μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.2% 7.37mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.19% 0.028mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Onions	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.1% 31mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	NA	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	4.25% 0.34mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	NA	420mg per day for Men 19-50 years
Manganese	9.43% 0.22mg	NA	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	7.1% 49.6mg	NA	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	NA	11mg per day for Men 19-50 years
Water	3.37% 125g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Onions VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Onions versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Onions vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Boiled Onions have 3.1 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Boiled Onions vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Boiled Onions have 1.5 times more Calcium and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 2.1 times more Iron, 2.7 times more Potassium and 99.3 times more Sodium than Boiled and Drained Onions.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Onions have 6.9 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 2.9 times more Energy, 2.6 times more Carbohydrate, 1.9 times more Fiber and 1.6 times more Protein than Boiled and Drained Onions.
• 5 ounces of Boiled Onions provide inadequate amounts of Energy