Comparing Nutrients in 14 ounces Tomatoes in Juice with Salt VS Spring Or Scallions Onions

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Spring Or Scallions Onions	19%	4%	77%

Macro Nutrients

	Tomatoes in Juice with Salt	Spring Or Scallions Onions	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.8g	22.4% 29g	130g per day for Men 19-50 years
Sugars	14% 10g	12.8% 9.25g	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	7.17% 5.2g	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	% 4.92g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	27% 10.3g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	13% 7.26g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Spring Or Scallions Onions	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	22% 198μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	18.6% 0.24mg	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	7.94% 31.8μg	63.5% 254μg	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	55.6% 50mg	83% 74.6mg	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	15.6% 2.34mg	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	685% 822μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Spring Or Scallions Onions	Recommended Dietary Allowance
Calcium	13% 131mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	0.51% 20.2μg	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	28.3% 2.26mg	73.4% 5.87mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	27.6% 0.64mg	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	9.64% 67.5mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	32.2% 1095mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	10% 376g	9.64% 357g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes in Juice with Salt vs Spring Or Scallions Onions:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 10.5 times more Vitamin B1, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.8 times more Vitamin B6 than Raw Spring Or Scallions Onions.
• While Raw Spring Or Scallions Onions contain 2.5 times more Vitamin A, 1.5 times more Vitamin B2, 8 times more Vitamin B9, 1.5 times more Vitamin C and 79.6 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Spring Or Scallions Onions have similar amounts of Vitamin E per 14 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Spring Or Scallions Onions have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes in Juice with Salt vs Spring Or Scallions Onions:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 7.2 times more Sodium than Raw Spring Or Scallions Onions.
• While Raw Spring Or Scallions Onions contain 2.2 times more Calcium, 1.6 times more Copper, 2.6 times more Iron, 2 times more Magnesium, 2.4 times more Manganese, 2.2 times more Phosphorus, 1.4 times more Potassium and 3.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Spring Or Scallions Onions have similar amounts of Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Spring Or Scallions Onions contain 2 times more Energy, 2.1 times more Carbohydrate, 1.4 times more Fiber and 2.3 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Spring Or Scallions Onions have similar amounts of Sugars per 14 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Spring Or Scallions Onions have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.