Comparing Nutrients in 5 ounces Baked White Potatoes VS Onions

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Onions	10%	2%	88%

Macro Nutrients

	Baked White Potatoes	Onions	Recommended Dietary Allowance
Energy	4.5% 130kcal	1.96% 56.7kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	10% 13.2g	130g per day for Men 19-50 years
Sugars	3% 2.17g	8.3% 6g	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	0.7% 0.51g	2.52% 1.83g	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	% 0.89g	% 2.8g	g per day for Men 19-50 years
Sucrose	% 0.57g	% 1.4g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Onions	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	1.03% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	3.5% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	13% 0.17mg	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	13.5% 54μg	6.73% 27μg	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	20% 18mg	11.7% 10.5mg	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	0.38% 0.057mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Onions	Recommended Dietary Allowance
Calcium	1.4% 14mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	6.14% 0.055mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.039% 1.56μg	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	11.3% 0.91mg	3.72% 0.3mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	7.95% 0.18mg	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	15% 106mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	2.9% 107g	3.4% 126g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked White Potatoes vs Onions:

• Baked Whole White Potatoes have 1.6 times more Vitamin B2, 13.2 times more Vitamin B3, 3.1 times more Vitamin B5, 1.8 times more Vitamin B6, 2 times more Vitamin B9, 1.7 times more Vitamin C and 6.8 times more Vitamin K than Raw Onions.
• Both Baked Whole White Potatoes and Raw Onions have similar amounts of Vitamin B1 per 5 oz.
• Both Baked Whole White Potatoes as well as Raw Onions have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Baked White Potatoes vs Onions:

• Baked Whole White Potatoes have 3.3 times more Copper, 3 times more Iron, 2.7 times more Magnesium, 1.5 times more Manganese, 2.6 times more Phosphorus, 3.7 times more Potassium and 2.1 times more Zinc than Raw Onions.
• While Raw Onions contain 2.3 times more Calcium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Onions have similar amounts of Water per 5 oz.
• Both Baked Whole White Potatoes as well as Raw Onions have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Baked Whole White Potatoes have 2.3 times more Energy, 2.3 times more Carbohydrate, 1.2 times more Fiber and 1.9 times more Protein than Raw Onions.
• While Raw Onions contain 2.8 times more Sugars and 3.6 times more Fructose than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Onions have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.