Comparing Nutrients in 14 ounces Cooked Frozen Onions VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Onions	9%	1%	90%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Cooked Frozen Onions	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	3.83% 111kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.5% 26.6g	10.8% 14g	130g per day for Men 19-50 years
Sugars	16% 11.5g	14% 10.2g	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	7.3% 5.28g	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	14.6% 5.56g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	5.03% 2.8g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Onions	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.27% 0.52mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	21.4% 0.28mg	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	13% 51.6μg	20% 79.4μg	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	22.5% 20.2mg	309% 278mg	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	0.26% 0.04mg	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Onions	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	10.7% 107mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	18.5% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.68% 27.4μg	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	17% 1.35mg	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	6.9% 0.16mg	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	1.13% 7.94mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	25.3% 861mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	67% 1004mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	9.9% 366g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Onions VS Tomato Juice with Salt per 14 oz

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

Lets compare vitamin content per 14 ounces of Cooked Frozen Onions vs Tomato Juice with Salt:

• 14 oz of Canned Tomato Juice with Salt contain more Vitamin A, 6.3 times more Vitamin B1, 4.3 times more Vitamin B2, 5.1 times more Vitamin B3, 1.5 times more Vitamin B9, 13.7 times more Vitamin C and 32 times more Vitamin E than Boiled and Drained Frozen Onions.
• Both Cooked Frozen Onions and Tomato Juice with Salt provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Cooked Frozen Onions have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin E
• Both Boiled and Drained Frozen Onions as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cooked Frozen Onions vs Tomato Juice with Salt:

• 14 ounces of Cooked Frozen Onions have 2.7 times more Calcium than Tomato Juice with Salt.
• While 14 oz of Canned Tomato Juice with Salt contain 1.8 times more Copper, 1.4 times more Magnesium, 1.7 times more Manganese, 9.5 times more Phosphorus, 2.1 times more Potassium and 31.6 times more Sodium than Boiled and Drained Frozen Onions.
• Both Cooked Frozen Onions and Tomato Juice with Salt contain similar levels of Iron and Water per 14 ounces.
• 14 ounces of Cooked Frozen Onions lack sufficient amounts of Magnesium, Manganese and Phosphorus
• 14 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Frozen Onions as well as Canned Tomato Juice with Salt lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Frozen Onions have 1.9 times more Carbohydrate and 3.5 times more Fiber than Tomato Juice with Salt.
• Both Cooked Frozen Onions and Tomato Juice with Salt offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Tomato Juice with Salt provide inadequate amounts of Fiber
• Both Boiled and Drained Frozen Onions as well as Canned Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.