Comparing Nutrients in 300 calories Baked Red PotatoesVS Canned Onions with Liquids

Weight per 300 calories

Baked Red Potatoes

345g

Canned Onions with Liquids

1579g

Baked Red Potatoes have 4.6 times more energy per 100g than Canned Onions with Liquids. It has average energy density when compared to other foods. Canned Onions Solids and Liquids having very low energy density.

Which food has more nutrients per 300 calories - Baked Red Potatoes or Canned Onions with Liquids?

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes

10%

88%

Canned Onions with Liquids

17%

79%

300 kcal ▼

Macro Nutrients

Baked Red Potatoesvs Canned Onions with Liquids

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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0.53%0.52g

Fat

1.47%1.42g

0.52 gvs1.42 g

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

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0.43%0.14g

Saturated Fat

0.79%0.25g

0.14 gvs0.25 g

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

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3.23%0.052g

Omega 3

1.97%0.032g

0.052 gvs0.032 g

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

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0.99%0.17g

Omega 6

3.16%0.54g

0.17 gvs0.54 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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52%67.6g

Carbohydrate

49%63.5g

67.6 gvs63.5 g

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

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6.8%4.93g

Sugars

48%34.7g

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

4.93 gvs34.7 g

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

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2.1%1.5g

Fructose

≤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]

1.5 gvsNA g

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

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%1.9g

Glucose

1.9 gvsNA g

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

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%1.55g

Sucrose

1.55 gvsNA g

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

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16.3%6.2g

Fiber

50%19g

6.2 gvs19 g

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

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14%7.93g

Protein

24%13.4g

7.93 gvs13.4 g

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

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Vitamins

Baked Red Potatoesvs Canned Onions with Liquids

0.38%3.45μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

3.45 μgvs0 μg

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

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20.7%0.25mg

Vitamin B1

42%0.51mg

Thiamine

0.25 mgvs0.51 mg

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

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13.3%0.17mg

Vitamin B2

7.3%0.095mg

Riboflavin

0.17 mgvs0.095 mg

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

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34.4%5.5mg

Vitamin B3

6%0.96mg

Niacin, nicotinic acid, niacinamide

5.5 mgvs0.96 mg

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

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23.5%1.18mg

Vitamin B5

30.6%1.53mg

Pantothenic acid

1.18 mgvs1.53 mg

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

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56.2%0.73mg

Vitamin B6

166%2.16mg

Pyridoxine

0.73 mgvs2.16 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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23.3%93μg

Vitamin B9

39.5%158μg

Folates and Folic Acid

93 μgvs158 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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48.3%43.4mg

Vitamin C

75.4%68mg

Ascorbic acid

43.4 mgvs68 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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1.84%0.28mg

Vitamin E

7.37%1.1mg

Tocopherols and Tocotrienols

0.28 mgvs1.1 mg

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

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8.05%9.66μg

Vitamin K

2.63%3.16μg

Phytomenadione or phylloquinone

9.66 μgvs3.16 μg

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

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Minerals

Baked Red Potatoesvs Canned Onions with Liquids

3.1%31mg

Calcium

71%711mg

31 mgvs711 mg

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

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66.7%0.6mg

Copper

96%0.87mg

0.6 mgvs0.87 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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30%2.4mg

Iron

25.7%2.05mg

2.4 mgvs2.05 mg

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

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23%97mg

Magnesium

22.6%95mg

97 mgvs95 mg

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

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26%0.6mg

Manganese

70%1.6mg

0.6 mgvs1.6 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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35.5%248mg

Phosphorus

63%442mg

248 mgvs442 mg

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

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55.3%1879mg

Potassium

51.5%1753mg

1879 mgvs1753 mg

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

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Selenium

8.6%4.74μg

NA μgvs4.74 μg

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

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2.76%41.4mg

Sodium

391%5858mg

41.4 mgvs5858 mg

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

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12.5%1.38mg

Zinc

41.6%4.58mg

1.38 mgvs4.58 mg

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

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7.15%264g

Water

40%1486g

264 gvs1486 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 Baked Red Potatoes vs Canned Onions with Liquids:

Baked Whole Red Potatoes have 1.8 times more Vitamin B2, 5.7 times more Vitamin B3 and 3.1 times more Vitamin K than Canned Onions Solids and Liquids.
While Canned Onions Solids and Liquids contain 2 times more Vitamin B1, 1.3 times more Vitamin B5, 3 times more Vitamin B6, 1.7 times more Vitamin B9, 1.6 times more Vitamin C and 4 times more Vitamin E than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes as well as Canned Onions Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked Red Potatoes vs Canned Onions with Liquids:

Canned Onions Solids and Liquids contain 22.9 times more Calcium, 1.4 times more Copper, 2.7 times more Manganese, 1.8 times more Phosphorus, 141.6 times more Sodium, 3.3 times more Zinc and 5.6 times more Water than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Canned Onions Solids and Liquids have similar amounts of Iron, Magnesium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Baked Whole Red Potatoes have 1.6 times more Omega 3 than Canned Onions Solids and Liquids.
While Canned Onions Solids and Liquids contain 3.2 times more Omega 6, 7 times more Sugars, 3.1 times more Fiber and 1.7 times more Protein than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Canned Onions Solids and Liquids have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Baked Whole Red Potatoes as well as Canned Onions Solids and Liquids have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with SaltCanned Onions with LiquidsVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Sauteed Yellow OnionsCanned Onions with LiquidsVS Sauteed Yellow Onions

Compare Foods

Comparing Nutrients in 300 calories Baked Red PotatoesVS Canned Onions with Liquids

Weight per 300 calories

Which food has more nutrients per 300 calories - Baked Red Potatoes or Canned Onions with Liquids?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: