Comparing Nutrients in 7 ounces Sauteed Yellow Onions VS 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	8.4% 244kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.4g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	9.16% 2.93g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	82% 1.3g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	56% 9.55g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	32% 42g	130g per day for Men 19-50 years
Sugars	NA	4.2% 3.04g	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	4.05% 2.94g	0.99% 0.71g	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	% 4.17g	% 1.25g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 0.79g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	11% 4.17g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Sauteed Yellow Onions	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.46% 0.073mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.83% 0.34mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.6% 0.41mg	32.2% 0.42mg	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	0.99% 3.97μg	19% 75.4μg	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	3.97% 3.57mg	27.8% 25mg	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	9% 1.35mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35.7% 43μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sauteed Yellow Onions	Baked White Potatoes	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	28% 0.25mg	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	6.7% 0.54mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	16.3% 0.38mg	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	9.36% 65.5mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	7.76% 264mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.3% 159g	4.05% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sauteed Yellow Onions vs Baked White Potatoes:

• Sauteed Yellow Onions have 17 times more Vitamin E and 8 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 41.3 times more Vitamin B3, 2.2 times more Vitamin B5, 19 times more Vitamin B9 and 7 times more Vitamin C than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Baked Whole White Potatoes have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 7 oz.
• Both Sauteed Yellow Onions as well as Baked Whole White Potatoes have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sauteed Yellow Onions vs Baked White Potatoes:

• Sauteed Yellow Onions have 2 times more Calcium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 7.5 times more Copper, 2.4 times more Iron, 3 times more Magnesium, 1.9 times more Manganese, 2.3 times more Phosphorus, 4.1 times more Potassium and 1.7 times more Zinc than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Baked Whole White Potatoes have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Sauteed Yellow Onions have 1.3 times more Energy, 72 times more Fat, 36.9 times more Saturated Fat, 44 times more Omega 3, 98.2 times more Omega 6 and 4.1 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.7 times more Carbohydrate and 2.2 times more Protein than Sauteed Yellow Onions.
• Both Sauteed Yellow Onions and Baked Whole White Potatoes have similar amounts of Fiber per 7 oz.
• Both Sauteed Yellow Onions as well as Baked Whole White Potatoes have insufficient amounts of Glucose and Sucrose in 7 oz.