Comparing Nutrients in 14 ounces Tomatoes VS Young Green Onions

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Young Green Onions	12%	14%	74%

Macro Nutrients

	Tomatoes	Young Green Onions	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	3.7% 107kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	2.05% 0.65g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	1.9% 0.32g	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	17.5% 22.8g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	21.4% 15.5g	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	11.6% 8.4g	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	% 6.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.64g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	19% 7.14g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	6.87% 3.85g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Young Green Onions	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	88% 794μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	8.2% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	27% 0.35mg	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	29.8% 119μg	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	59% 53mg	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	517% 620μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Young Green Onions	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	13.7% 0.12mg	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	25.3% 2.02mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	26% 0.6mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	18.6% 631mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	10% 375g	9.9% 366g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 1.2 times more Vitamin B1, 1.8 times more Vitamin B3 and 2.6 times more Vitamin E than Young Green Onions, tops only.
• While Young Green Onions, tops only contain 4.8 times more Vitamin A, 1.4 times more Vitamin B2, 1.6 times more Vitamin B5, 2 times more Vitamin B9 and 19.8 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Young Green Onions, tops only have similar amounts of Vitamin B6 and Vitamin C per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Young Green Onions, tops only have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Young Green Onions:

• Raw Ripe Red Tomatoes have 1.9 times more Copper and 1.5 times more Potassium than Young Green Onions, tops only.
• While Young Green Onions, tops only contain 5.2 times more Calcium, 1.9 times more Iron, 1.5 times more Magnesium, 1.3 times more Manganese and 3 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Young Green Onions, tops only have similar amounts of Phosphorus, Zinc and Water per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Young Green Onions, tops only have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Young Green Onions, tops only contain 13.3 times more Omega 3, 1.5 times more Carbohydrate, 1.5 times more Sugars, 1.5 times more Fructose and 1.5 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Young Green Onions, tops only have similar amounts of Protein per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Young Green Onions, tops only have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.