Comparing Nutrients in 14 ounces Tomatoes VS Boiled Onions

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Boiled Onions	11%	4%	85%

Macro Nutrients

	Tomatoes	Boiled Onions	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.38% 0.12g	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	1.87% 0.32g	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	12% 15.4g	31% 40.3g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	26% 18.8g	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	7.5% 5.44g	7.9% 5.7g	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	% 4.96g	% 8.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.37g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Boiled Onions	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	15% 59.5μg	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	60.4% 54.4mg	23% 20.6mg	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	14.3% 2.14mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Boiled Onions	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	29.5% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	26.4% 0.61mg	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	13.6% 95mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	10% 375g	9.42% 349g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Boiled Onions:

• Raw Ripe Red Tomatoes have more Vitamin A, 3.6 times more Vitamin B3, 2.6 times more Vitamin C, 27 times more Vitamin E and 15.8 times more Vitamin K than Boiled and Drained Onions.
• While Boiled and Drained Onions contain 1.3 times more Vitamin B5 and 1.6 times more Vitamin B6 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Onions have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Onions have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Boiled Onions:

• Raw Ripe Red Tomatoes have 1.4 times more Potassium than Boiled and Drained Onions.
• While Boiled and Drained Onions contain 2.2 times more Calcium, 1.3 times more Manganese, 1.5 times more Phosphorus and more Selenium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Onions have similar amounts of Copper, Iron, Magnesium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Onions contain 2.4 times more Energy, 2.6 times more Carbohydrate, 1.8 times more Sugars and 1.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Onions have similar amounts of Fructose and Fiber per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Onions have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.