Comparing Nutrients in 300 calories Young Green OnionsVS Baked Red Potatoes

Weight per 300 calories

Young Green Onions

1111g

Baked Red Potatoes

345g

Baked Whole Red Potatoes have 3.2 times more energy per unit of mass than Young Green Onions, tops only, which is average in comparison to other foods. Young Green Onions having very low energy density.

Which food has more nutrients per 300 calories - Young Green Onions or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Young Green Onions

12%

14%

74%

Baked Red Potatoes

10%

88%

300 kcal ▼

Macro Nutrients

Young Green Onionsvs Baked Red Potatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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5.4%5.22g

Fat

0.53%0.52g

5.22 gvs0.52 g

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

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5.73%1.83g

Saturated Fat

0.43%0.14g

1.83 gvs0.14 g

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

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27.8%0.44g

Omega 3

3.23%0.052g

0.44 gvs0.052 g

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

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5.3%0.9g

Omega 6

0.99%0.17g

0.9 gvs0.17 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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49%63.8g

Carbohydrate

52%67.6g

63.8 gvs67.6 g

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

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60%43.4g

Sugars

6.8%4.93g

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

43.4 gvs4.93 g

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

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32.5%23.6g

Fructose

2.1%1.5g

≤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]

23.6 gvs1.5 g

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

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%18.2g

Glucose

%1.9g

18.2 gvs1.9 g

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

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%1.78g

Sucrose

%1.55g

1.78 gvs1.55 g

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

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52.6%20g

Fiber

16.3%6.2g

20 gvs6.2 g

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

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19.2%10.8g

Protein

14%7.93g

10.8 gvs7.93 g

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

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Vitamins

Young Green Onionsvs Baked Red Potatoes

247%2222μg

Vitamin A

0.38%3.45μg

RAE, retinol activity equivalents

2222 μgvs3.45 μg

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

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27.8%0.33mg

Vitamin B1

20.7%0.25mg

Thiamine

0.33 mgvs0.25 mg

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

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22.2%0.29mg

Vitamin B2

13.3%0.17mg

Riboflavin

0.29 mgvs0.17 mg

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

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23%3.67mg

Vitamin B3

34.4%5.5mg

Niacin, nicotinic acid, niacinamide

3.67 mgvs5.5 mg

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

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30.7%1.53mg

Vitamin B5

23.5%1.18mg

Pantothenic acid

1.53 mgvs1.18 mg

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

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75.2%0.98mg

Vitamin B6

56.2%0.73mg

Pyridoxine

0.98 mgvs0.73 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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83.3%333μg

Vitamin B9

23.3%93μg

Folates and Folic Acid

333 μgvs93 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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165%149mg

Vitamin C

48.3%43.4mg

Ascorbic acid

149 mgvs43.4 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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15.6%2.33mg

Vitamin E

1.84%0.28mg

Tocopherols and Tocotrienols

2.33 mgvs0.28 mg

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

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1447%1737μg

Vitamin K

8.05%9.66μg

Phytomenadione or phylloquinone

1737 μgvs9.66 μg

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

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Minerals

Young Green Onionsvs Baked Red Potatoes

57.8%578mg

Calcium

3.1%31mg

578 mgvs31 mg

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

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38.3%0.34mg

Copper

66.7%0.6mg

0.34 mgvs0.6 mg

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

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Fluoride

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

NA μgvsNA μg

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

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71%5.67mg

Iron

30%2.4mg

5.67 mgvs2.4 mg

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

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42.3%178mg

Magnesium

23%97mg

178 mgvs97 mg

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

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72.5%1.67mg

Manganese

26%0.6mg

1.67 mgvs0.6 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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39.7%278mg

Phosphorus

35.5%248mg

278 mgvs248 mg

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

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52%1767mg

Potassium

55.3%1879mg

1767 mgvs1879 mg

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

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10%5.56μg

Selenium

5.56 μgvsNA μg

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

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11%167mg

Sodium

2.76%41.4mg

167 mgvs41.4 mg

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

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20.2%2.22mg

Zinc

12.5%1.38mg

2.22 mgvs1.38 mg

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

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27.7%1026g

Water

7.15%264g

1026 gvs264 g

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

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Lets compare vitamin content per 300 calories of Young Green Onions vs Baked Red Potatoes:

Young Green Onions, tops only have 644.4 times more Vitamin A, 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 3.6 times more Vitamin B9, 3.4 times more Vitamin C, 8.5 times more Vitamin E and 179.9 times more Vitamin K than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.5 times more Vitamin B3 than Young Green Onions, tops only.
Both Young Green Onions, tops only as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Young Green Onions vs Baked Red Potatoes:

Young Green Onions, tops only have 18.6 times more Calcium, 2.3 times more Iron, 1.8 times more Magnesium, 2.8 times more Manganese, 4 times more Sodium, 1.6 times more Zinc and 3.9 times more Water than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.7 times more Copper than Young Green Onions, tops only.
Both Young Green Onions, tops only and Baked Whole Red Potatoes have similar amounts of Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Young Green Onions, tops only have 10.1 times more Fat, 13.3 times more Saturated Fat, 8.6 times more Omega 3, 5.3 times more Omega 6, 8.8 times more Sugars, 15.5 times more Fructose, 3.2 times more Fiber and 1.4 times more Protein than Baked Whole Red Potatoes.
Both Young Green Onions, tops only and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Young Green Onions, tops only as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Young Green OnionsVS Welsh OnionsBaked Red PotatoesVS Welsh OnionsYoung Green OnionsVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 300 calories Young Green OnionsVS Baked Red Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Young Green Onions or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: