Comparing Nutrients in 100 calories OnionsVS Baked Red Potatoes

Weight per 100 calories

Onions

250g

Baked Red Potatoes

115g

Baked Whole Red Potatoes have 2.2 times more energy per unit of mass than Raw Onions, which is average in comparison to other foods. Onions having low energy density.

Which food has more nutrients per 100 calories - Onions or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Onions

10%

88%

Baked Red Potatoes

10%

88%

100 kcal ▼

Macro Nutrients

Onionsvs Baked Red Potatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.26%0.25g

Fat

0.18%0.17g

0.25 gvs0.17 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.33%0.11g

Saturated Fat

0.14%0.046g

0.11 gvs0.046 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.63%0.01g

Omega 3

1.08%0.017g

0.01 gvs0.017 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.19%0.033g

Omega 6

0.33%0.056g

0.033 gvs0.056 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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18%23.4g

Carbohydrate

17.3%22.5g

23.4 gvs22.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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14.6%10.6g

Sugars

2.27%1.64g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

10.6 gvs1.64 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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4.45%3.23g

Fructose

0.7%0.51g

≤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]

3.23 gvs0.51 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%4.93g

Glucose

%0.63g

4.93 gvs0.63 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.48g

Sucrose

%0.52g

2.48 gvs0.52 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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11%4.25g

Fiber

5.44%2.07g

4.25 gvs2.07 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.9%2.75g

Protein

4.72%2.64g

2.75 gvs2.64 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Onionsvs Baked Red Potatoes

0%0μg

Vitamin A

0.13%1.15μg

RAE, retinol activity equivalents

0 μgvs1.15 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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9.6%0.12mg

Vitamin B1

6.9%0.083mg

Thiamine

0.12 mgvs0.083 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.2%0.068mg

Vitamin B2

4.42%0.057mg

Riboflavin

0.068 mgvs0.057 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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1.8%0.29mg

Vitamin B3

11.5%1.83mg

Niacin, nicotinic acid, niacinamide

0.29 mgvs1.83 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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6.15%0.31mg

Vitamin B5

7.84%0.39mg

Pantothenic acid

0.31 mgvs0.39 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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23%0.3mg

Vitamin B6

18.7%0.24mg

Pyridoxine

0.3 mgvs0.24 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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12%47.5μg

Vitamin B9

7.76%31μg

Folates and Folic Acid

47.5 μgvs31 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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20.6%18.5mg

Vitamin C

16%14.5mg

Ascorbic acid

18.5 mgvs14.5 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.33%0.05mg

Vitamin E

0.61%0.092mg

Tocopherols and Tocotrienols

0.05 mgvs0.092 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.83%1μg

Vitamin K

2.7%3.2μg

Phytomenadione or phylloquinone

1 μgvs3.2 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Onionsvs Baked Red Potatoes

5.75%57.5mg

Calcium

1.03%10.3mg

57.5 mgvs10.3 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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11%0.098mg

Copper

22.2%0.2mg

0.098 mgvs0.2 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.069%2.75μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

2.75 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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6.56%0.53mg

Iron

10%0.8mg

0.53 mgvs0.8 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5.95%25mg

Magnesium

7.66%32mg

25 mgvs32 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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14%0.32mg

Manganese

8.65%0.2mg

0.32 mgvs0.2 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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10.4%72.5mg

Phosphorus

12%82.8mg

72.5 mgvs82.8 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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10.7%365mg

Potassium

18.4%626mg

365 mgvs626 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.27%1.25μg

Selenium

1.25 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.67%10mg

Sodium

0.92%13.8mg

10 mgvs13.8 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.86%0.43mg

Zinc

4.18%0.46mg

0.43 mgvs0.46 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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6.02%223g

Water

2.4%88g

223 gvs88 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Onions vs Baked Red Potatoes:

Raw Onions have 1.4 times more Vitamin B1, 1.2 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.3 times more Vitamin C than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 6.3 times more Vitamin B3, 1.3 times more Vitamin B5 and 3.2 times more Vitamin K than Raw Onions.
Both Raw Onions and Baked Whole Red Potatoes have similar amounts of Vitamin B2 per 100 kcal.
Both Raw Onions as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Onions vs Baked Red Potatoes:

Raw Onions have 5.6 times more Calcium, 1.6 times more Manganese and 2.5 times more Water than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2.1 times more Copper, 1.5 times more Iron, 1.3 times more Magnesium and 1.7 times more Potassium than Raw Onions.
Both Raw Onions and Baked Whole Red Potatoes have similar amounts of Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Onions have 6.4 times more Sugars, 6.4 times more Fructose and 2.1 times more Fiber than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.7 times more Omega 3 than Raw Onions.
Both Raw Onions and Baked Whole Red Potatoes have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
Both Raw Onions as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

OnionsVS Boiled OnionsBaked Red PotatoesVS Boiled OnionsOnionsVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 100 calories OnionsVS Baked Red Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Onions or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: