Comparing Nutrients in 7 ounces Baked Red Potatoes VS Boiled Onions with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled Onions with Salt	12%	4%	84%

Macro Nutrients

	Baked Red Potatoes	Boiled Onions with Salt	Recommended Dietary Allowance
Energy	5.95% 173kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	14.6% 19g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	13% 9.4g	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	1.2% 0.87g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.89g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled Onions with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	2.05% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	19.7% 0.26mg	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	13.4% 53.6μg	7.44% 29.8μg	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	27.8% 25mg	11.5% 10.3mg	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	1.06% 0.16mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled Onions with Salt	Recommended Dietary Allowance
Calcium	1.8% 18mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	14.8% 0.13mg	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	17.4% 1.4mg	5.95% 0.48mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	13.2% 0.3mg	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	20.4% 143mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	31.6% 474mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	4.1% 152g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Boiled Onions with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Red Potatoes versus 7 oz of Boiled Onions with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Boiled Onions with Salt:

• 7 ounces of Baked Red Potatoes have 1.7 times more Vitamin B1, 2.2 times more Vitamin B2, 9.7 times more Vitamin B3, 3 times more Vitamin B5, 1.6 times more Vitamin B6, 1.8 times more Vitamin B9, 2.4 times more Vitamin C and 5.6 times more Vitamin K than Boiled Onions with Salt.
• 7 ounces of Boiled Onions with Salt have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin K
• Both Baked Whole Red Potatoes as well as Boiled and Drained Onions with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Boiled Onions with Salt:

• 7 ounces of Baked Red Potatoes have 2.6 times more Copper, 2.9 times more Iron, 2.5 times more Magnesium, 2.1 times more Phosphorus, 3.3 times more Potassium and 1.9 times more Zinc than Boiled Onions with Salt.
• While 7 oz of Boiled and Drained Onions with Salt contain 2.4 times more Calcium and 19.9 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Onions with Salt contain similar levels of Manganese and Water per seven ounces.
• 7 ounces of Baked Red Potatoes lack sufficient amounts of Calcium
• 7 ounces of Boiled Onions with Salt lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Red Potatoes have 2.1 times more Energy, 2 times more Carbohydrate, 1.3 times more Fiber and 1.7 times more Protein than Boiled Onions with Salt.
• While 7 oz of Boiled and Drained Onions with Salt contain 3.3 times more Sugars than Baked Whole Red Potatoes.
• 7 ounces of Boiled Onions with Salt provide inadequate amounts of Energy
• Both Baked Whole Red Potatoes as well as Boiled and Drained Onions with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.