Comparing Nutrients in 1 kilogram Onions VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Onions	10%	2%	88%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Onions	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	13.8% 400kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	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	72% 93g	47.6% 62g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	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	17.8% 13g	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	% 19.7g	% 16.3g	g per day for Men 19-50 years
Sucrose	% 9.9g	% 0.2g	g per day for Men 19-50 years
Fiber	44.7% 17g	26.3% 10g	38g per day for Men 19-50 years
Protein	19.6% 11g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	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	38.3% 0.46mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.25% 1.16mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	47.5% 190μg	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	82.2% 74mg	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	1.33% 0.2mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	23% 230mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	124% 1.12mg	0.9mg per day for Men 19-50 years
Fluoride	0.28% 11μg	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	26.3% 2.1mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	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	41.4% 290mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	43% 1460mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	24% 891g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Onions VS Stewed Canned Tomatoes per 1 kg

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

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

• 1 kilogram of Onions has 7.1 times more Vitamin B6 and 3.8 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.3 times more Vitamin B2, 6.2 times more Vitamin B3, 41.5 times more Vitamin E and 6 times more Vitamin K than Raw Onions.
• Both Onions and Stewed Canned Tomatoes provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin C per one kilogram.
• 1 kilogram of Onions have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Raw Onions as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Onions has 2.2 times more Manganese and 1.5 times more Phosphorus than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.5 times more Calcium, 2.9 times more Copper, 6.3 times more Iron, 1.4 times more Potassium and 55.3 times more Sodium than Raw Onions.
• Both Onions and Stewed Canned Tomatoes contain similar levels of Magnesium and Water per one kilogram.
• Both Raw Onions as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Onions has 1.5 times more Carbohydrate, 1.2 times more Sugars and 1.7 times more Fiber than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.5 times more Fructose than Raw Onions.
• Both Raw Onions as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.