Comparing Nutrients in 100 grams Onions VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Onions	10%	2%	88%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Onions	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	1.38% 40kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.2% 9.34g	20% 26g	130g per day for Men 19-50 years
Sugars	5.85% 4.24g	0.95% 0.69g	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	1.78% 1.3g	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	% 1.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.99g	NA	g per day for Men 19-50 years
Fiber	4.47% 1.7g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	1.96% 1.1g	3.96% 2.22g	56g per day for Men 19-50 years

Vitamins

	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	3.83% 0.046mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.08% 0.027mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.73% 0.12mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.46% 0.12mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	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	4.75% 19μg	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	8.22% 7.4mg	1.9% 1.7mg	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	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.3% 23mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.028% 1.1μg	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	2.63% 0.21mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	NA	420mg per day for Men 19-50 years
Manganese	5.6% 0.13mg	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	4.14% 29mg	NA	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	NA	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	NA	11mg per day for Men 19-50 years
Water	2.4% 89g	1.84% 68g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Onions vs Frozen Roasted Potatoes with Salt:

• Raw Onions have 4.4 times more Vitamin C than Frozen Roasted Potatoes with Salt.

Comparing minerals per 100 grams for Onions vs Frozen Roasted Potatoes with Salt:

• Raw Onions have 1.5 times more Calcium and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 2.4 times more Iron, 3.1 times more Potassium and 74.5 times more Sodium than Raw Onions.

Comparison of macro-nutrients per 100 grams:

• Raw Onions have 6.1 times more Sugars than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 3.2 times more Energy, 18.1 times more Fat, 2.8 times more Carbohydrate, 1.5 times more Fiber and 2 times more Protein than Raw Onions.
• Both Raw Onions as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.