Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Spring Or Scallions Onions

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Spring Or Scallions Onions	19%	4%	77%

Macro Nutrients

	Stewed Canned Tomatoes	Spring Or Scallions Onions	Recommended Dietary Allowance
Energy	3.56% 103kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	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	19% 24.6g	22.4% 29g	130g per day for Men 19-50 years
Sugars	19.3% 14g	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	10.3% 7.46g	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	% 6.47g	NA	g per day for Men 19-50 years
Sucrose	% 0.079g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	27% 10.3g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	13% 7.26g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Spring Or Scallions Onions	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	22% 198μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	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	9.05% 0.45mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	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	4.96% 20μg	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	35% 31.4mg	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	22% 3.3mg	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	685% 822μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Spring Or Scallions Onions	Recommended Dietary Allowance
Calcium	13.5% 135mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	36.6% 0.33mg	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	66% 5.28mg	73.4% 5.87mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	11.3% 79.4mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	32.2% 1095mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	9.8% 363g	9.64% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Spring Or Scallions Onions per 14 oz

Compare the macro and micronutrient content in 14 oz of Stewed Canned Tomatoes versus 14 oz of Spring Or Scallions Onions to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Stewed Canned Tomatoes vs Spring Or Scallions Onions:

• 14 ounces of Stewed Canned Tomatoes have 1.4 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.5 times more Vitamin E than Spring Or Scallions Onions.
• While 14 oz of Raw Spring Or Scallions Onions contain 5.6 times more Vitamin A, 2.3 times more Vitamin B2, 3.6 times more Vitamin B6, 12.8 times more Vitamin B9, 2.4 times more Vitamin C and 86.3 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Spring Or Scallions Onions provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• 14 ounces of Spring Or Scallions Onions have insufficient amounts of Vitamin B5
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Spring Or Scallions Onions have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Spring Or Scallions Onions:

• 14 ounces of Stewed Canned Tomatoes have 1.3 times more Copper and 13.8 times more Sodium than Spring Or Scallions Onions.
• While 14 oz of Raw Spring Or Scallions Onions contain 2.1 times more Calcium, 1.7 times more Magnesium, 2.7 times more Manganese, 1.9 times more Phosphorus, 1.3 times more Potassium and 2.3 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Spring Or Scallions Onions contain similar levels of Iron and Water per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Spring Or Scallions Onions lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Stewed Canned Tomatoes have 1.5 times more Sugars than Spring Or Scallions Onions.
• While 14 oz of Raw Spring Or Scallions Onions contain 2.6 times more Fiber and 2 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Spring Or Scallions Onions offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Spring Or Scallions Onions provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.