Comparing Nutrients in 1 kilogram Onions VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Onions	10%	2%	88%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Onions	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	13.8% 400kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	31% 40g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	34.3% 25g	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	18% 13g	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	% 12g	g per day for Men 19-50 years
Sucrose	% 9.9g	% 0g	g per day for Men 19-50 years
Fiber	44.7% 17g	18.4% 7g	38g per day for Men 19-50 years
Protein	19.6% 11g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Onions	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.25% 1.16mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	60.8% 0.79mg	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	32.5% 130μg	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	253% 228mg	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	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	23% 230mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	83.3% 0.75mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	45.7% 1.05mg	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	40% 280mg	700mg per day for Men 19-50 years
Potassium	43% 1460mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	24% 891g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Onions vs Cooked Ripe Red Tomatoes:

• Raw Onions have 1.3 times more Vitamin B1, 1.2 times more Vitamin B2, 1.5 times more Vitamin B6 and 1.5 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, 4.6 times more Vitamin B3, 3.1 times more Vitamin C, 28 times more Vitamin E and 7 times more Vitamin K than Raw Onions.
• Both Raw Onions and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B5 per 1 kg.
• Both Raw Onions as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Onions vs Cooked Ripe Red Tomatoes:

• Raw Onions have 2.1 times more Calcium, 1.2 times more Manganese and 1.2 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.9 times more Copper, 3.2 times more Iron and 1.5 times more Potassium than Raw Onions.
• Both Raw Onions and Cooked Ripe Red Tomatoes have similar amounts of Magnesium, Phosphorus and Water per 1 kg.
• Both Raw Onions as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Onions have 2.2 times more Energy, 2.3 times more Carbohydrate, 1.7 times more Sugars and 2.4 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Raw Onions and Cooked Ripe Red Tomatoes have similar amounts of Fructose and Protein per 1 kg.
• Both Raw Onions as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.