Comparing Nutrients in 1 kilogram Tomato Paste VS Onions Flakes

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Onions Flakes	10%	1%	89%

Macro Nutrients

	Tomato Paste	Onions Flakes	Recommended Dietary Allowance
Energy	28.3% 820kcal	120% 3490kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	641% 833g	130g per day for Men 19-50 years
Sugars	168% 122g	516% 374g	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	80.7% 58.5g	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	% 57.5g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	108% 41g	242% 92g	38g per day for Men 19-50 years
Protein	77% 43.2g	160% 89.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Onions Flakes	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	417% 5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	276% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	1231% 16mg	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	30% 120μg	415% 1660μg	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	243% 219mg	833% 750mg	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	287% 43mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	31.7% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Onions Flakes	Recommended Dietary Allowance
Calcium	36% 360mg	257% 2570mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	462% 4.16mg	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	373% 30mg	194% 15.5mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	219% 920mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	604% 14mg	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	119% 830mg	433% 3030mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	477% 16220mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	172% 19mg	11mg per day for Men 19-50 years
Water	20% 735g	1.06% 39.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Onions Flakes per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Paste versus 1 kg of Onions Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomato Paste vs Onions Flakes:

• 1 kilogram of Tomato Paste has 76 times more Vitamin A, 1.5 times more Vitamin B2, 3.1 times more Vitamin B3, 23.9 times more Vitamin E and 3 times more Vitamin K than Onions Flakes.
• While 1 kg of Dry Onions Flakes contains 8.3 times more Vitamin B1, 9.7 times more Vitamin B5, 7.4 times more Vitamin B6, 13.8 times more Vitamin B9 and 3.4 times more Vitamin C than Canned Tomato Paste.
• 1 kilogram of Onions Flakes have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Tomato Paste as well as Dry Onions Flakes have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Paste vs Onions Flakes:

• 1 kilogram of Tomato Paste has 1.9 times more Iron and 2.8 times more Sodium than Onions Flakes.
• While 1 kg of Dry Onions Flakes contains 7.1 times more Calcium, 2.2 times more Magnesium, 4.6 times more Manganese, 3.7 times more Phosphorus, 1.6 times more Potassium and 3 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Onions Flakes contain similar levels of Copper and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry Onions Flakes contains 4.3 times more Energy, 4.4 times more Carbohydrate, 3.1 times more Sugars, 2.2 times more Fiber and 2.1 times more Protein than Canned Tomato Paste.
• Both Canned Tomato Paste as well as Dry Onions Flakes provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.