Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Onions Flakes

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Onions Flakes	10%	1%	89%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Onions Flakes	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	47.8% 1385kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	3.97% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	254% 331g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	205% 148g	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	% 4.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	96% 36.5g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	63.4% 35.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Onions Flakes	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	165% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	24.6% 3.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	110% 5.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	488% 6.35mg	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	165% 659μg	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	101% 90mg	331% 298mg	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% 2.22mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	12.6% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Onions Flakes	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	102% 1020mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	183% 1.65mg	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	33.7% 2.7mg	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	87% 365mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	240% 5.5mg	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	16% 111mg	172% 1203mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	189% 6438mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	10% 374g	0.42% 15.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Onions Flakes:

• Cooked Ripe Red Tomatoes have 24 times more Vitamin A and 3.1 times more Vitamin E than Dry Onions Flakes.
• While Dry Onions Flakes contain 13.9 times more Vitamin B1, 4.5 times more Vitamin B2, 1.9 times more Vitamin B3, 10.7 times more Vitamin B5, 20.3 times more Vitamin B6, 12.8 times more Vitamin B9, 3.3 times more Vitamin C and 1.4 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Dry Onions Flakes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Onions Flakes:

• Cooked Ripe Red Tomatoes have 24 times more Water than Dry Onions Flakes.
• While Dry Onions Flakes contain 23.4 times more Calcium, 5.5 times more Copper, 2.3 times more Iron, 10.2 times more Magnesium, 13.2 times more Manganese, 10.8 times more Phosphorus, 7.4 times more Potassium, 10 times more Selenium, 1.9 times more Sodium and 13.5 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Dry Onions Flakes contain 19.4 times more Energy, 4 times more Omega 6, 20.8 times more Carbohydrate, 15 times more Sugars, 13.1 times more Fiber and 9.4 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Dry Onions Flakes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.