Comparing Nutrients in 100 grams Baked Potato Flesh VS Sauteed Yellow Onions

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Sauteed Yellow Onions	3%	73%	24%

Macro Nutrients

	Baked Potato Flesh	Sauteed Yellow Onions	Recommended Dietary Allowance
Energy	3.2% 93kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	11% 11g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	4.6% 1.48g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	28.3% 4.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	6.05% 7.86g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	NA	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	2.04% 1.48g	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	% 2.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.81g	g per day for Men 19-50 years
Fiber	3.95% 1.5g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	3.5% 1.96g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Sauteed Yellow Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.75% 0.11mg	4.1% 0.049mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	3.15% 0.041mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	0.23% 0.037mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	3.44% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	16% 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	2.25% 9μg	0.5% 2μg	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	14.2% 13mg	2% 1.8mg	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	0.27% 0.04mg	4.53% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	18% 21.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	0.5% 5mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	1.9% 0.017mg	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	4.38% 0.35mg	3.38% 0.27mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	7% 0.16mg	4.43% 0.1mg	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	7.14% 50mg	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	2.16% 80g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Sauteed Yellow Onions per 100 g

Compare the macro and micronutrient content in 100 g of Baked Potato Flesh versus 100 g of Sauteed Yellow Onions to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Baked Potato Flesh vs Sauteed Yellow Onions:

• 100 grams of Baked Potato Flesh have 2.1 times more Vitamin B1, 37.7 times more Vitamin B3, 3.2 times more Vitamin B5, 1.5 times more Vitamin B6, 4.5 times more Vitamin B9 and 7.1 times more Vitamin C than Sauteed Yellow Onions.
• While 100 g of Sauteed Yellow Onions contain 2 times more Vitamin B2, 17 times more Vitamin E and 72 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 100 grams of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• 100 grams of Sauteed Yellow Onions have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Baked Potatoes Flesh no Salt as well as Sauteed Yellow Onions have insufficient amounts of Vitamin D in 100 grams.

Comparing minerals per 100 grams for Baked Potato Flesh vs Sauteed Yellow Onions:

• 100 grams of Baked Potato Flesh have 12.6 times more Copper, 1.3 times more Iron, 2.8 times more Magnesium, 1.6 times more Manganese, 1.5 times more Phosphorus, 2.9 times more Potassium and 1.4 times more Zinc than Sauteed Yellow Onions.
• While 100 g of Sauteed Yellow Onions contain 4 times more Calcium than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Sauteed Yellow Onions contain similar levels of Water per 100 grams.
• 100 grams of Baked Potato Flesh lack sufficient amounts of Calcium
• 100 grams of Sauteed Yellow Onions lack sufficient amounts of Copper and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Baked Potato Flesh have 2.7 times more Carbohydrate and 2.1 times more Protein than Sauteed Yellow Onions.
• While 100 g of Sauteed Yellow Onions contain 1.3 times more Energy, 108 times more Fat, 56.8 times more Saturated Fat, 66 times more Omega 3 and 150.3 times more Omega 6 than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Sauteed Yellow Onions offer comparable quantities of Fiber per 100 grams.
• 100 grams of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6
• 100 grams of Sauteed Yellow Onions provide inadequate amounts of Protein