Comparing Nutrients in 14 ounces Cooked Frozen Onions VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Onions	9%	1%	90%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Cooked Frozen Onions	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	3.83% 111kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	0.68% 0.12g	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	11% 14.4g	130g per day for Men 19-50 years
Sugars	16% 11.5g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	NA	38g per day for Men 19-50 years
Protein	5.03% 2.8g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Onions	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.27% 0.52mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	31.4% 0.41mg	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	8.93% 35.7μg	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	27.3% 24.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Onions	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	10.7% 107mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	39.7% 0.36mg	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	17% 1.35mg	13% 1.03mg	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	22.8% 0.52mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	106% 1592mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	4.7% 0.52mg	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 Canned Tomatoes with Green Chilies per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Frozen Onions versus 14 oz of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Frozen Onions vs Canned Tomatoes with Green Chilies:

• 14 ounces of Cooked Frozen Onions have 1.4 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 14 oz of Canned Red Ripe Tomatoes with Green Chilies contain more Vitamin A, 2.1 times more Vitamin B1, 4.8 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled and Drained Frozen Onions.
• Both Cooked Frozen Onions and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin C per 14 ounces.
• 14 ounces of Cooked Frozen Onions have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin B5
• Both Boiled and Drained Frozen Onions as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Frozen Onions vs Canned Tomatoes with Green Chilies:

• 14 ounces of Cooked Frozen Onions have 1.4 times more Calcium and 1.3 times more Iron than Canned Tomatoes with Green Chilies.
• While 14 oz of Canned Red Ripe Tomatoes with Green Chilies contain 3.8 times more Copper, 1.4 times more Magnesium, 3.3 times more Manganese, 7 times more Phosphorus and 50.1 times more Sodium than Boiled and Drained Frozen Onions.
• Both Cooked Frozen Onions and Canned Tomatoes with Green Chilies contain similar levels of Potassium and Water per 14 ounces.
• 14 ounces of Cooked Frozen Onions lack sufficient amounts of Magnesium, Manganese and Phosphorus
• Both Boiled and Drained Frozen Onions as well as Canned Red Ripe Tomatoes with Green Chilies 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 than Canned Tomatoes with Green Chilies.
• Both Boiled and Drained Frozen Onions as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.