Comparing Nutrients in 100 calories Frozen Whole Onions VS Stewed Canned Tomatoes

Weight per 100 calories

• Frozen Whole Onions: 286g
• Stewed Canned Tomatoes: 385g

Frozen Whole Onions have 1.3 times more energy per 100g than Stewed Canned Tomatoes. It has low energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 100 calories - Frozen Whole Onions or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Onions	9%	1%	90%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Frozen Whole Onions	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.098% 0.031g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	0.72% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.069g	1.67% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.6% 24g	18.3% 24g	130g per day for Men 19-50 years
Sugars	15% 11g	18.7% 13.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	9.97% 7.23g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 6.27g	g per day for Men 19-50 years
Sucrose	NA	% 0.077g	g per day for Men 19-50 years
Fiber	12.8% 4.86g	10% 3.85g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	6.25% 3.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Onions	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.85% 34.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.2% 0.074mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.27% 0.069mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	17% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.66% 0.28mg	8.77% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.4% 0.27mg	5.03% 0.065mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	4.8% 19.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25.4% 23mg	33.8% 30.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.38% 0.057mg	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.95% 1.14μg	7.7% 9.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Onions	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	10.3% 103mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	48% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	16.4% 1.3mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	6.8% 28.6mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	15.5% 0.36mg	9.87% 0.23mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.4% 65.7mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	12% 406mg	23.4% 796mg	3400mg per day for Men 19-50 years
Selenium	2.08% 1.14μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.6mg	56.7% 850mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	5.94% 0.65mg	11mg per day for Men 19-50 years
Water	6.97% 258g	9.5% 352g	3700g per day for Men 19-50 years

Frozen Whole Onions VS Stewed Canned Tomatoes Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Whole Onions or Stewed Canned Tomatoes?

Lets compare vitamin content per 100 calories of Frozen Whole Onions vs Stewed Canned Tomatoes:

• 100 calories of Frozen Whole Onions have 4.1 times more Vitamin B6 and 3.1 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 100 kcal of Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 2.4 times more Vitamin B1, 2 times more Vitamin B2, 5.5 times more Vitamin B3, 1.6 times more Vitamin B5, 1.3 times more Vitamin C, 55.9 times more Vitamin E and 8.1 times more Vitamin K than Frozen Whole Onions, Unprepared.
• 100 calories of Frozen Whole Onions have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Frozen Whole Onions, Unprepared as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Frozen Whole Onions vs Stewed Canned Tomatoes:

• 100 calories of Frozen Whole Onions have 1.6 times more Manganese than Stewed Canned Tomatoes.
• While 100 kcal of Stewed Canned Ripe Red Tomatoes contain 1.3 times more Calcium, 3 times more Copper, 3.9 times more Iron, 1.6 times more Magnesium, 2 times more Potassium, 2 times more Selenium, 29.8 times more Sodium, 1.9 times more Zinc and 1.4 times more Water than Frozen Whole Onions, Unprepared.
• Both Frozen Whole Onions and Stewed Canned Tomatoes contain similar levels of Phosphorus per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Whole Onions have 1.3 times more Fiber than Stewed Canned Tomatoes.
• While 100 kcal of Stewed Canned Ripe Red Tomatoes contain 1.4 times more Protein than Frozen Whole Onions, Unprepared.
• Both Frozen Whole Onions and Stewed Canned Tomatoes offer comparable quantities of Energy, Carbohydrate and Sugars per 100 calories.
• Both Frozen Whole Onions, Unprepared as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.