Comparing Nutrients in 14 ounces Frozen Chopped Onions VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Onions	10%	3%	87%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Frozen Chopped Onions	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	3.97% 115kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	2.26% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	10.6% 13.8g	130g per day for Men 19-50 years
Sugars	NA	14% 10g	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	7.17% 5.2g	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	% 4.92g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	19% 7.14g	20% 7.54g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	5.6% 3.14g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Onions	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	190% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.1% 0.4mg	9.3% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	34% 0.44mg	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	17% 67.5μg	7.94% 31.8μg	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	14.6% 13mg	55.6% 50mg	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	NA	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Onions	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.51% 20.2μg	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	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	11.7% 0.27mg	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	12.5% 87.3mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	22.3% 758mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	30.4% 456mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	9.87% 365g	10% 376g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Onions VS Tomatoes in Juice with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Chopped Onions versus 14 oz of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Chopped Onions vs Tomatoes in Juice with Salt:

• 14 ounces of Frozen Chopped Onions have 2.1 times more Vitamin B9 than Tomatoes in Juice with Salt.
• While 14 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 10 times more Vitamin A, 19.2 times more Vitamin B1, 2 times more Vitamin B2, 4.7 times more Vitamin B3, 1.5 times more Vitamin B6 and 3.8 times more Vitamin C than Frozen Chopped Onions, Unprepared.
• Both Frozen Chopped Onions and Tomatoes in Juice with Salt provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Frozen Chopped Onions have insufficient amounts of Vitamin A and Vitamin B3
• Both Frozen Chopped Onions, Unprepared as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Chopped Onions vs Tomatoes in Juice with Salt:

• 14 ounces of Frozen Chopped Onions have 1.3 times more Phosphorus than Tomatoes in Juice with Salt.
• While 14 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.9 times more Calcium, 2.7 times more Copper, 1.7 times more Iron, 1.4 times more Magnesium, 1.5 times more Potassium and 9.6 times more Sodium than Frozen Chopped Onions, Unprepared.
• Both Frozen Chopped Onions and Tomatoes in Juice with Salt contain similar levels of Manganese and Water per 14 ounces.
• 14 ounces of Frozen Chopped Onions lack sufficient amounts of Calcium and Magnesium
• Both Frozen Chopped Onions, Unprepared as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Chopped Onions have 2 times more Carbohydrate than Tomatoes in Juice with Salt.
• Both Frozen Chopped Onions and Tomatoes in Juice with Salt offer comparable quantities of Fiber per 14 ounces.
• Both Frozen Chopped Onions, Unprepared as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.