Comparing Nutrients in 14 ounces Onions Flakes VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Onions Flakes	10%	1%	89%
Tomatoes	17%	9%	74%

Macro Nutrients

	Onions Flakes	Tomatoes	Recommended Dietary Allowance
Energy	47.8% 1385kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	3.97% 0.67g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	254% 331g	12% 15.4g	130g per day for Men 19-50 years
Sugars	205% 148g	14.4% 10.4g	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	7.5% 5.44g	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	% 4.96g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	96% 36.5g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	63.4% 35.5g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Onions Flakes	Tomatoes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	165% 2mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.6% 3.93mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.48mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	488% 6.35mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	165% 659μg	15% 59.5μg	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	331% 298mg	60.4% 54.4mg	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	4.76% 0.71mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.6% 15μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions Flakes	Tomatoes	Recommended Dietary Allowance
Calcium	102% 1020mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.13μg	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	77% 6.15mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	87% 365mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	240% 5.5mg	19.7% 0.45mg	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	172% 1203mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	189% 6438mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.42% 15.6g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Onions Flakes vs Tomatoes:

• Dry Onions Flakes have 13.5 times more Vitamin B1, 5.3 times more Vitamin B2, 1.7 times more Vitamin B3, 15.5 times more Vitamin B5, 20 times more Vitamin B6, 11.1 times more Vitamin B9 and 5.5 times more Vitamin C than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 42 times more Vitamin A, 3 times more Vitamin E and 2.1 times more Vitamin K than Dry Onions Flakes.
• Both Dry Onions Flakes as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Onions Flakes vs Tomatoes:

• Dry Onions Flakes have 25.7 times more Calcium, 7.1 times more Copper, 5.7 times more Iron, 8.4 times more Magnesium, 12.2 times more Manganese, 12.6 times more Phosphorus, 6.8 times more Potassium, more Selenium, 4.2 times more Sodium and 11.1 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 24.1 times more Water than Dry Onions Flakes.

Comparison of macro-nutrients per 14 ounces:

• Dry Onions Flakes have 19.4 times more Energy, 2.1 times more Omega 6, 21.4 times more Carbohydrate, 14.2 times more Sugars, 7.7 times more Fiber and 10.2 times more Protein than Raw Ripe Red Tomatoes.
• Both Dry Onions Flakes as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.