Comparing Nutrients in 100 calories OnionsVS Baked White Potatoes

Weight per 100 calories

Onions

250g

Baked White Potatoes

109g

Baked Whole White Potatoes have 2.3 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 White Potatoes?

Macros Ratio

Protein Fat Carbs

Onions

10%

88%

Baked White Potatoes

90%

100 kcal ▼

Macro Nutrients

Onionsvs Baked White 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

0.17%0.16g

0.25 gvs0.16 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%0.043g

0.11 gvs0.043 g

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

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0.63%0.01g

Omega 3

1%0.016g

0.01 gvs0.016 g

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

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0.19%0.033g

Omega 6

0.31%0.053g

0.033 gvs0.053 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

17.6%23g

23.4 gvs23 g

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

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14.6%10.6g

Sugars

2.3%1.66g

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

10.6 gvs1.66 g

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

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4.45%3.23g

Fructose

0.54%0.39g

≤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 gvs0.39 g

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

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%4.93g

Glucose

%0.68g

4.93 gvs0.68 g

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

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%2.48g

Sucrose

%0.43g

2.48 gvs0.43 g

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

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11%4.25g

Fiber

6%2.3g

4.25 gvs2.3 g

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

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4.9%2.75g

Protein

4.08%2.3g

2.75 gvs2.3 g

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

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Vitamins

Onionsvs Baked White Potatoes

0%0μg

Vitamin A

0.12%1.1μg

RAE, retinol activity equivalents

0 μgvs1.1 μg

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

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9.6%0.12mg

Vitamin B1

4.35%0.052mg

Thiamine

0.12 mgvs0.052 mg

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

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5.2%0.068mg

Vitamin B2

3.6%0.047mg

Riboflavin

0.068 mgvs0.047 mg

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

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1.8%0.29mg

Vitamin B3

10.4%1.66mg

Niacin, nicotinic acid, niacinamide

0.29 mgvs1.66 mg

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

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6.15%0.31mg

Vitamin B5

8.33%0.42mg

Pantothenic acid

0.31 mgvs0.42 mg

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

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23%0.3mg

Vitamin B6

17.6%0.23mg

Pyridoxine

0.3 mgvs0.23 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

10.3%41.3μg

Folates and Folic Acid

47.5 μgvs41.3 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

15.2%13.7mg

Ascorbic acid

18.5 mgvs13.7 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

0.29%0.043mg

Tocopherols and Tocotrienols

0.05 mgvs0.043 mg

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

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0.83%1μg

Vitamin K

2.45%2.93μg

Phytomenadione or phylloquinone

1 μgvs2.93 μg

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

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Minerals

Onionsvs Baked White Potatoes

5.75%57.5mg

Calcium

1.1%11mg

57.5 mgvs11 mg

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

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11%0.098mg

Copper

15.3%0.14mg

0.098 mgvs0.14 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

8.7%0.7mg

0.53 mgvs0.7 mg

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

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5.95%25mg

Magnesium

7%29.3mg

25 mgvs29.3 mg

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

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14%0.32mg

Manganese

8.93%0.21mg

0.32 mgvs0.21 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

11.6%81.5mg

72.5 mgvs81.5 mg

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

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10.7%365mg

Potassium

17.4%591mg

365 mgvs591 mg

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

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2.27%1.25μg

Selenium

0.99%0.54μg

1.25 μgvs0.54 μg

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

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0.67%10mg

Sodium

0.51%7.6mg

10 mgvs7.6 mg

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

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3.86%0.43mg

Zinc

3.46%0.38mg

0.43 mgvs0.38 mg

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

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6.02%223g

Water

2.2%82g

223 gvs82 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 White Potatoes:

Raw Onions have 2.2 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B6 and 1.4 times more Vitamin C than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 5.7 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.9 times more Vitamin K than Raw Onions.
Both Raw Onions and Baked Whole White Potatoes have similar amounts of Vitamin B9 per 100 kcal.
Both Raw Onions as well as Baked Whole White 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 White Potatoes:

Raw Onions have 5.3 times more Calcium, 1.6 times more Manganese, 2.3 times more Selenium and 2.7 times more Water than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.4 times more Copper, 1.3 times more Iron and 1.6 times more Potassium than Raw Onions.
Both Raw Onions and Baked Whole White Potatoes have similar amounts of Magnesium, Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Onions have 6.4 times more Sugars, 8.2 times more Fructose, 1.9 times more Fiber and 1.2 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.6 times more Omega 3 than Raw Onions.
Both Raw Onions and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Raw Onions as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

OnionsVS Boiled OnionsBaked White PotatoesVS Boiled OnionsOnionsVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 100 calories OnionsVS Baked White Potatoes

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: