Comparing Nutrients in 300 calories Baked Red PotatoesVS Welsh Onions

Weight per 300 calories

Baked Red Potatoes

345g

Welsh Onions

882g

Baked Red Potatoes have 2.6 times more energy per 100g than Welsh Onions. It has average energy density when compared to other foods. Raw Welsh Onions having low energy density.

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

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes

10%

88%

Welsh Onions

20%

10%

70%

300 kcal ▼

Macro Nutrients

Baked Red Potatoesvs Welsh Onions

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Vegetables rich in Energy

0.53%0.52g

Fat

3.64%3.53g

0.52 gvs3.53 g

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

Find Vegetables rich in Fat

0.43%0.14g

Saturated Fat

1.85%0.59g

0.14 gvs0.59 g

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

Find Vegetables rich in Saturated Fat

3.23%0.052g

Omega 3

4.4%0.071g

0.052 gvs0.071 g

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

Find Vegetables rich in Omega 3

0.99%0.17g

Omega 6

7.7%1.3g

0.17 gvs1.3 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Vegetables rich in Cholesterol

52%67.6g

Carbohydrate

44%57.4g

67.6 gvs57.4 g

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

Find Vegetables rich in Carbohydrate

6.8%4.93g

Sugars

26.5%19.2g

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

4.93 gvs19.2 g

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

Find Vegetables rich in Sugars

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 .

Find Vegetables rich in Fructose

%1.9g

Glucose

1.9 gvsNA g

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

Find Vegetables rich in Glucose

%1.55g

Sucrose

1.55 gvsNA g

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

Find Vegetables rich in Sucrose

16.3%6.2g

Fiber

55.7%21g

6.2 gvs21 g

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

Find Vegetables rich in Fiber

14%7.93g

Protein

30%16.8g

7.93 gvs16.8 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Baked Red Potatoesvs Welsh Onions

0.38%3.45μg

Vitamin A

RAE, retinol activity equivalents

3.45 μgvsNA μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

20.7%0.25mg

Vitamin B1

36.8%0.44mg

Thiamine

0.25 mgvs0.44 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

13.3%0.17mg

Vitamin B2

61%0.79mg

Riboflavin

0.17 mgvs0.79 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

34.4%5.5mg

Vitamin B3

22%3.53mg

Niacin, nicotinic acid, niacinamide

5.5 mgvs3.53 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

23.5%1.18mg

Vitamin B5

30%1.5mg

Pantothenic acid

1.18 mgvs1.5 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

56.2%0.73mg

Vitamin B6

49%0.64mg

Pyridoxine

0.73 mgvs0.64 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

23.3%93μg

Vitamin B9

35.3%141μg

Folates and Folic Acid

93 μgvs141 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

48.3%43.4mg

Vitamin C

265%238mg

Ascorbic acid

43.4 mgvs238 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

1.84%0.28mg

Vitamin E

30%4.5mg

Tocopherols and Tocotrienols

0.28 mgvs4.5 mg

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

Find Vegetables rich in Vitamin E

8.05%9.66μg

Vitamin K

1422%1706μg

Phytomenadione or phylloquinone

9.66 μgvs1706 μg

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

Find Vegetables rich in Vitamin K

Minerals

Baked Red Potatoesvs Welsh Onions

3.1%31mg

Calcium

16%159mg

31 mgvs159 mg

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

Find Vegetables rich in Calcium

66.7%0.6mg

Copper

68.6%0.62mg

0.6 mgvs0.62 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

30%2.4mg

Iron

135%10.8mg

2.4 mgvs10.8 mg

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

Find Vegetables rich in Iron

23%97mg

Magnesium

48.3%203mg

97 mgvs203 mg

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

Find Vegetables rich in Magnesium

26%0.6mg

Manganese

52.6%1.2mg

0.6 mgvs1.2 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

35.5%248mg

Phosphorus

61.8%432mg

248 mgvs432 mg

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

Find Vegetables rich in Phosphorus

55.3%1879mg

Potassium

55%1871mg

1879 mgvs1871 mg

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

Find Vegetables rich in Potassium

Selenium

9.63%5.3μg

NA μgvs5.3 μg

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

Find Vegetables rich in Selenium

2.76%41.4mg

Sodium

10%150mg

41.4 mgvs150 mg

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

Find Vegetables rich in Sodium

12.5%1.38mg

Zinc

41.7%4.6mg

1.38 mgvs4.6 mg

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

Find Vegetables rich in Zinc

7.15%264g

Water

21.6%799g

264 gvs799 g

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

Find Vegetables rich in Water

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

Baked Whole Red Potatoes have 1.6 times more Vitamin B3 than Raw Welsh Onions.
While Raw Welsh Onions contain 1.8 times more Vitamin B1, 4.6 times more Vitamin B2, 1.3 times more Vitamin B5, 1.5 times more Vitamin B9, 5.5 times more Vitamin C, 16.3 times more Vitamin E and 176.7 times more Vitamin K than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Raw Welsh Onions have similar amounts of Vitamin B6 per 300 kcal.
Both Baked Whole Red Potatoes as well as Raw Welsh Onions have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Raw Welsh Onions contain 5.1 times more Calcium, 4.5 times more Iron, 2.1 times more Magnesium, 2 times more Manganese, 1.7 times more Phosphorus, 3.6 times more Sodium, 3.3 times more Zinc and 3 times more Water than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Raw Welsh Onions have similar amounts of Copper and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Welsh Onions contain 6.8 times more Fat, 1.4 times more Omega 3, 7.7 times more Omega 6, 3.9 times more Sugars, 3.4 times more Fiber and 2.1 times more Protein than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Raw Welsh Onions have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Baked Whole Red Potatoes as well as Raw Welsh Onions have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with SaltWelsh OnionsVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Sweet OnionsWelsh OnionsVS Sweet Onions

Compare Foods

Comparing Nutrients in 300 calories Baked Red PotatoesVS Welsh Onions

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: