Comparing Nutrients in 100 grams Spring Or Scallions Onions VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Spring Or Scallions Onions	19%	4%	77%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Spring Or Scallions Onions	Baked Red Potatoes	Recommended Dietary Allowance
Energy	1.1% 32kcal	3% 87kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.65% 7.34g	15% 19.6g	130g per day for Men 19-50 years
Sugars	3.2% 2.33g	1.97% 1.43g	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	NA	0.61% 0.44g	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	NA	% 0.55g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	3.27% 1.83g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Spring Or Scallions Onions	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.3% 0.53mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.5% 0.075mg	6.82% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.7% 0.061mg	16.3% 0.21mg	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	16% 64μg	6.75% 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	21% 19mg	14% 12.6mg	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	3.67% 0.55mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	173% 207μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spring Or Scallions Onions	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	7.2% 72mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	9.22% 0.083mg	19.3% 0.17mg	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	18.5% 1.48mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	6.96% 0.16mg	7.52% 0.17mg	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	5.3% 37mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	16% 545mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	3.55% 0.39mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	2.43% 90g	2.07% 76.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Spring Or Scallions Onions vs Baked Red Potatoes:

• Raw Spring Or Scallions Onions have 50 times more Vitamin A, 1.6 times more Vitamin B2, 2.4 times more Vitamin B9, 1.5 times more Vitamin C, 6.9 times more Vitamin E and 73.9 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Vitamin B1, 3 times more Vitamin B3, 4.5 times more Vitamin B5 and 3.5 times more Vitamin B6 than Raw Spring Or Scallions Onions.
• Both Raw Spring Or Scallions Onions as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Spring Or Scallions Onions vs Baked Red Potatoes:

• Raw Spring Or Scallions Onions have 8 times more Calcium, 2.1 times more Iron and 1.3 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.1 times more Copper, 1.4 times more Magnesium, 1.9 times more Phosphorus and 2 times more Potassium than Raw Spring Or Scallions Onions.
• Both Raw Spring Or Scallions Onions and Baked Whole Red Potatoes have similar amounts of Manganese, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Spring Or Scallions Onions have 1.6 times more Sugars and 1.4 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.7 times more Energy, 2.7 times more Carbohydrate and 1.3 times more Protein than Raw Spring Or Scallions Onions.
• Both Raw Spring Or Scallions Onions as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.