Comparing Nutrients in 1 kilogram Cooked Frozen Onions VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Onions	9%	1%	90%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Cooked Frozen Onions	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	9.66% 280kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	1.7% 0.29g	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	28% 36.2g	130g per day for Men 19-50 years
Sugars	40% 29g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	37% 14g	NA	38g per day for Men 19-50 years
Protein	12.7% 7.1g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Onions	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.25% 1.32mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	29.6% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	79.2% 1.03mg	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	22.5% 90μg	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	69% 62mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Onions	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	27% 270mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	100% 0.9mg	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	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	57.4% 1.32mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	29.7% 1010mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	267% 4010mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	25% 922g	25.5% 942g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Onions VS Canned Tomatoes with Green Chilies per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Onions versus 1 kg of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Onions vs Canned Tomatoes with Green Chilies:

• 1 kilogram of Cooked Frozen Onions has 1.4 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 1 kg of Canned Red Ripe Tomatoes with Green Chilies contains more Vitamin A, 2.1 times more Vitamin B1, 4.8 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.5 times more Vitamin B6 than Boiled and Drained Frozen Onions.
• Both Cooked Frozen Onions and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Cooked Frozen Onions have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin B5
• Both Boiled and Drained Frozen Onions as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Onions vs Canned Tomatoes with Green Chilies:

• 1 kilogram of Cooked Frozen Onions has 1.4 times more Calcium and 1.3 times more Iron than Canned Tomatoes with Green Chilies.
• While 1 kg of Canned Red Ripe Tomatoes with Green Chilies contains 3.8 times more Copper, 1.4 times more Magnesium, 3.3 times more Manganese, 7 times more Phosphorus and 50.1 times more Sodium than Boiled and Drained Frozen Onions.
• Both Cooked Frozen Onions and Canned Tomatoes with Green Chilies contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Cooked Frozen Onions lack sufficient amounts of Magnesium, Manganese and Phosphorus
• Both Boiled and Drained Frozen Onions as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Onions has 1.9 times more Carbohydrate than Canned Tomatoes with Green Chilies.
• Both Boiled and Drained Frozen Onions as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.