Comparing Nutrients in 1 kilogram Cooked Frozen Onions VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Onions	9%	1%	90%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Cooked Frozen Onions	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	9.66% 280kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.5% 67g	47.6% 62g	130g per day for Men 19-50 years
Sugars	40% 29g	48.6% 35.2g	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	NA	26% 19g	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	NA	% 16.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	37% 14g	26.3% 10g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Onions	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.25% 1.32mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	13% 0.17mg	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	32.5% 130μg	12.5% 50μg	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	56.7% 51mg	87.8% 79mg	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	0.67% 0.1mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Onions	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	27% 270mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	124% 1.12mg	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	42.5% 3.4mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	25.7% 0.59mg	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	2.86% 20mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	29.7% 1010mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	25% 922g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Frozen Onions vs Stewed Canned Tomatoes:

• Boiled and Drained Frozen Onions have 4.1 times more Vitamin B6 and 2.6 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 2.9 times more Vitamin B1, 1.9 times more Vitamin B2, 5.4 times more Vitamin B3, 1.5 times more Vitamin B5, 1.5 times more Vitamin C, 83 times more Vitamin E and 8 times more Vitamin K than Boiled and Drained Frozen Onions.
• Both Boiled and Drained Frozen Onions as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Frozen Onions vs Stewed Canned Tomatoes:

• Stewed Canned Ripe Red Tomatoes contain 1.3 times more Calcium, 4.7 times more Copper, 3.9 times more Iron, 1.5 times more Magnesium, 1.5 times more Manganese, 10 times more Phosphorus, 2 times more Potassium, 1.5 times more Selenium, 27.6 times more Sodium and 1.9 times more Zinc than Boiled and Drained Frozen Onions.
• Both Boiled and Drained Frozen Onions and Stewed Canned Ripe Red Tomatoes have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Frozen Onions have 1.4 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.3 times more Protein than Boiled and Drained Frozen Onions.
• Both Boiled and Drained Frozen Onions and Stewed Canned Ripe Red Tomatoes have similar amounts of Carbohydrate and Sugars per 1 kg.
• Both Boiled and Drained Frozen Onions as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.