Comparing Nutrients in 1 kilogram Welsh Onions VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Welsh Onions	20%	10%	70%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Welsh Onions	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	11.7% 340kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	8.7% 1.48g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	30% 22g	35% 25.5g	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	NA	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	NA	% 12.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	63% 24g	50% 19g	38g per day for Men 19-50 years
Protein	34% 19g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Welsh Onions	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	NA	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.8% 1.7mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.4% 0.72mg	85.4% 1.1mg	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	40% 160μg	20% 80μg	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	300% 270mg	140% 126mg	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	34% 5.1mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1612% 1934μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Welsh Onions	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	18% 180mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.28% 51μg	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	153% 12mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	29.6% 0.68mg	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	70% 490mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	24.5% 905g	25.6% 948g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Welsh Onions vs Tomatoes in Juice with Salt:

• Raw Welsh Onions have 1.6 times more Vitamin B2, 1.4 times more Vitamin B5, 2 times more Vitamin B9, 2.1 times more Vitamin C and 74.4 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 11.5 times more Vitamin B1, 1.8 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw Welsh Onions.
• Both Raw Welsh Onions and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin E per 1 kg.
• Both Raw Welsh Onions as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Welsh Onions vs Tomatoes in Juice with Salt:

• Raw Welsh Onions have 1.3 times more Copper, 2.1 times more Iron, 2.3 times more Magnesium, 2 times more Manganese, 2.9 times more Phosphorus and 4.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.8 times more Calcium and 6.8 times more Sodium than Raw Welsh Onions.
• Both Raw Welsh Onions and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Potassium, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Welsh Onions have 2.1 times more Energy, 1.9 times more Carbohydrate, 1.3 times more Fiber and 2.4 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Raw Welsh Onions and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Sugars per 1 kg.
• Both Raw Welsh Onions as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.