Comparing Nutrients in 1 kilogram Tomatoes in Juice with Salt VS Frozen Whole Onions

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Frozen Whole Onions	9%	1%	90%

Macro Nutrients

	Tomatoes in Juice with Salt	Frozen Whole Onions	Recommended Dietary Allowance
Energy	5.5% 160kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.7% 34.7g	65% 84.5g	130g per day for Men 19-50 years
Sugars	35% 25.5g	52.6% 38g	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	18% 13g	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	% 12.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	50% 19g	44.7% 17g	38g per day for Men 19-50 years
Protein	14% 7.9g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Frozen Whole Onions	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	479% 5.75mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.12mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	71.5% 0.93mg	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	20% 80μg	52.5% 210μg	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	140% 126mg	89% 80mg	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	39.3% 5.9mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Frozen Whole Onions	Recommended Dietary Allowance
Calcium	33% 330mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	55.6% 0.5mg	0.9mg per day for Men 19-50 years
Fluoride	1.28% 51μg	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	71.3% 5.7mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	54.3% 1.25mg	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	24.3% 170mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	76.7% 1150mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	25.6% 948g	24.4% 902g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Frozen Whole Onions per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomatoes in Juice with Salt versus 1 kg of Frozen Whole Onions to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Tomatoes in Juice with Salt has more Vitamin A, 22.1 times more Vitamin B1, 2.3 times more Vitamin B2, 4.1 times more Vitamin B3, 1.6 times more Vitamin C, 29.5 times more Vitamin E and 6.5 times more Vitamin K than Frozen Whole Onions.
• While 1 kg of Frozen Whole Onions, Unprepared contains 2.6 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Frozen Whole Onions provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Frozen Whole Onions have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Frozen Whole Onions, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Tomatoes in Juice with Salt has 1.2 times more Iron, 1.3 times more Potassium and 11.5 times more Sodium than Frozen Whole Onions.
• While 1 kg of Frozen Whole Onions, Unprepared contains 1.8 times more Manganese and 1.4 times more Phosphorus than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Frozen Whole Onions contain similar levels of Calcium, Copper, Magnesium and Water per one kilogram.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Frozen Whole Onions, Unprepared lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Whole Onions, Unprepared contains 2.4 times more Carbohydrate and 1.5 times more Sugars than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Frozen Whole Onions offer comparable quantities of Fiber per one kilogram.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Frozen Whole Onions, Unprepared provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.