Comparing Nutrients in 500 calories Baked White PotatoesVS Frozen Chopped Onions

Weight per 500 calories

Baked White Potatoes

544g

Frozen Chopped Onions

1724g

Baked White Potatoes have 3.2 times more energy per 100g than Frozen Chopped Onions. It has average energy density when compared to other foods. Frozen Chopped Onions, Unprepared having very low energy density.

Which food has more nutrients per 500 calories - Baked White Potatoes or Frozen Chopped Onions?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Frozen Chopped Onions

10%

87%

500 kcal ▼

Macro Nutrients

Baked White Potatoesvs Frozen Chopped Onions

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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0.84%0.82g

Fat

1.78%1.72g

0.82 gvs1.72 g

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

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0.68%0.22g

Saturated Fat

0.92%0.29g

0.22 gvs0.29 g

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

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5.1%0.082g

Omega 3

2.16%0.034g

0.082 gvs0.034 g

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

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1.57%0.27g

Omega 6

3.75%0.64g

0.27 gvs0.64 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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88%115g

Carbohydrate

90%118g

115 gvs118 g

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

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11.5%8.3g

Sugars

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

8.3 gvsNA g

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

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2.7%1.96g

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]

1.96 gvsNA g

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

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%3.42g

Glucose

3.42 gvsNA g

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

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%2.17g

Sucrose

2.17 gvsNA g

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

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30%11.4g

Fiber

81.7%31g

11.4 gvs31 g

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

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20.4%11.4g

Protein

24.3%13.6g

11.4 gvs13.6 g

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

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Vitamins

Baked White Potatoesvs Frozen Chopped Onions

0.6%5.43μg

Vitamin A

3.83%34.5μg

RAE, retinol activity equivalents

5.43 μgvs34.5 μg

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

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21.7%0.26mg

Vitamin B1

43%0.52mg

Thiamine

0.26 mgvs0.52 mg

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

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18%0.23mg

Vitamin B2

36%0.47mg

Riboflavin

0.23 mgvs0.47 mg

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

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52%8.3mg

Vitamin B3

16.3%2.6mg

Niacin, nicotinic acid, niacinamide

8.3 mgvs2.6 mg

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

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41.6%2.1mg

Vitamin B5

35%1.76mg

Pantothenic acid

2.1 mgvs1.76 mg

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

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88.2%1.15mg

Vitamin B6

99%1.3mg

Pyridoxine

1.15 mgvs1.3 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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51.6%207μg

Vitamin B9

73.3%293μg

Folates and Folic Acid

207 μgvs293 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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76%68.5mg

Vitamin C

63.2%57mg

Ascorbic acid

68.5 mgvs57 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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1.45%0.22mg

Vitamin E

Tocopherols and Tocotrienols

0.22 mgvsNA mg

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

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12.2%14.7μg

Vitamin K

Phytomenadione or phylloquinone

14.7 μgvsNA μg

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

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Minerals

Baked White Potatoesvs Frozen Chopped Onions

5.43%54.3mg

Calcium

29.3%293mg

54.3 mgvs293 mg

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

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76.7%0.69mg

Copper

36.4%0.33mg

0.69 mgvs0.33 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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43.5%3.48mg

Iron

71%5.7mg

3.48 mgvs5.7 mg

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

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35%147mg

Magnesium

28.7%121mg

147 mgvs121 mg

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

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44.7%1.03mg

Manganese

55.5%1.28mg

1.03 mgvs1.28 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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58.2%408mg

Phosphorus

54%379mg

408 mgvs379 mg

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

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87%2957mg

Potassium

63%2138mg

2957 mgvs2138 mg

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

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4.94%2.7μg

Selenium

12.5%6.9μg

2.7 μgvs6.9 μg

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

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2.54%38mg

Sodium

13.8%207mg

38 mgvs207 mg

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

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17.3%1.9mg

Zinc

11%1.2mg

1.9 mgvs1.2 mg

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

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11%410g

Water

43%1586g

410 gvs1586 g

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

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Lets compare vitamin content per 500 calories of Baked White Potatoes vs Frozen Chopped Onions:

Baked Whole White Potatoes have 3.2 times more Vitamin B3 and 1.2 times more Vitamin C than Frozen Chopped Onions, Unprepared.
While Frozen Chopped Onions, Unprepared contain 2 times more Vitamin B1, 2 times more Vitamin B2 and 1.4 times more Vitamin B9 than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Frozen Chopped Onions, Unprepared have similar amounts of Vitamin B5 and Vitamin B6 per 500 kcal.
Both Baked Whole White Potatoes as well as Frozen Chopped Onions, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked White Potatoes vs Frozen Chopped Onions:

Baked Whole White Potatoes have 2.1 times more Copper, 1.2 times more Magnesium, 1.4 times more Potassium and 1.6 times more Zinc than Frozen Chopped Onions, Unprepared.
While Frozen Chopped Onions, Unprepared contain 5.4 times more Calcium, 1.6 times more Iron, 2.5 times more Selenium, 5.4 times more Sodium and 3.9 times more Water than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Frozen Chopped Onions, Unprepared have similar amounts of Manganese and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Baked Whole White Potatoes have 2.4 times more Omega 3 than Frozen Chopped Onions, Unprepared.
While Frozen Chopped Onions, Unprepared contain 2.7 times more Fiber than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Frozen Chopped Onions, Unprepared have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Baked Whole White Potatoes as well as Frozen Chopped Onions, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Baked White PotatoesVS Baked Red PotatoesFrozen Chopped OnionsVS Baked Red PotatoesBaked White PotatoesVS Cooked Chopped Frozen OnionsFrozen Chopped OnionsVS Cooked Chopped Frozen Onions

Compare Foods

Comparing Nutrients in 500 calories Baked White PotatoesVS Frozen Chopped Onions

Weight per 500 calories

Which food has more nutrients per 500 calories - Baked White Potatoes or Frozen Chopped Onions?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: