Comparing Nutrients in 7 ounces Baked White Potatoes VS 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	6.3% 183kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.95% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	8.76% 11.4g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	10.7% 7.76g	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	0.99% 0.71g	5.8% 4.2g	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	% 1.25g	% 3.25g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 0.32g	g per day for Men 19-50 years
Fiber	11% 4.17g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	3.44% 1.92g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Young Green Onions	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	44% 397μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	13.4% 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	19% 75.4μg	15% 59.5μg	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	29.5% 26.6mg	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	0.53% 0.079mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	258% 310μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Young Green Onions	Recommended Dietary Allowance
Calcium	2% 20mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	6.84% 0.062mg	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	16% 1.27mg	12.7% 1mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	13% 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	21.3% 149mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.05% 150g	4.95% 183g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Young Green Onions:

• Baked Whole White Potatoes have 1.6 times more Vitamin B1, 1.7 times more Vitamin B2, 4.6 times more Vitamin B3, 2.8 times more Vitamin B5, 2.4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Young Green Onions, tops only.
• While Young Green Onions, tops only contain 200 times more Vitamin A, 5.3 times more Vitamin E and 57.9 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 C per 7 oz.
• Both Baked Whole White Potatoes as well as Young Green Onions, tops only have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Young Green Onions:

• Baked Whole White Potatoes have 4.1 times more Copper, 1.3 times more Iron, 1.7 times more Magnesium, 1.3 times more Manganese, 3 times more Phosphorus, 3.4 times more Potassium and 1.8 times more Zinc than Young Green Onions, tops only.
• While Young Green Onions, tops only contain 5.2 times more Calcium and 2.1 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Young Green Onions, tops only have similar amounts of Water per 7 oz.
• Both Baked Whole White Potatoes as well as Young Green Onions, tops only have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole White Potatoes have 3.4 times more Energy, 3.7 times more Carbohydrate and 2.2 times more Protein than Young Green Onions, tops only.
• While Young Green Onions, tops only contain 2.7 times more Omega 3, 2.6 times more Sugars and 5.9 times more Fructose than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Young Green Onions, tops only have similar amounts of Fiber per 7 oz.
• Both Baked Whole White Potatoes as well as Young Green Onions, tops only have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.