Comparing Nutrients in 1 kilogram Canned Tomatoes with Green Chilies VS Onion Powder

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Onion Powder	11%	3%	86%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Onion Powder	Recommended Dietary Allowance
Energy	5.17% 150kcal	118% 3410kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	6.84% 2.2g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.2g	609% 791g	130g per day for Men 19-50 years
Sugars	NA	91% 66.3g	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	23% 16.7g	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	% 7.3g	g per day for Men 19-50 years
Sucrose	NA	% 38.7g	g per day for Men 19-50 years
Fiber	NA	400% 152g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	186% 104g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Onion Powder	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	381% 4.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.6% 1.48mg	146% 7.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	552% 7.18mg	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	22.5% 90μg	160% 640μg	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	69% 62mg	260% 234mg	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	NA	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Onion Powder	Recommended Dietary Allowance
Calcium	20% 200mg	384% 3840mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	656% 5.9mg	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	32.5% 2.6mg	488% 39mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	269% 1130mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	565% 13mg	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	20% 140mg	460% 3220mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	290% 9850mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	260% 143μg	55μg per day for Men 19-50 years
Sodium	267% 4010mg	48.7% 730mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	368% 40.5mg	11mg per day for Men 19-50 years
Water	25.5% 942g	1.46% 54g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Onion Powder per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Tomatoes with Green Chilies versus 1 kg of Onion Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Tomatoes with Green Chilies vs Onion Powder:

• 1 kilogram of Canned Tomatoes with Green Chilies has more Vitamin A and 2 times more Vitamin B3 than Onion Powder.
• While 1 kg of Onion Powder Spices contains 13.4 times more Vitamin B1, 4.2 times more Vitamin B2, 4.9 times more Vitamin B5, 7 times more Vitamin B6, 7.1 times more Vitamin B9 and 3.8 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 1 kilogram of Onion Powder have insufficient amounts of Vitamin A
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Onion Powder Spices have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Tomatoes with Green Chilies vs Onion Powder:

• 1 kilogram of Canned Tomatoes with Green Chilies has 5.5 times more Sodium and 17.5 times more Water than Onion Powder.
• While 1 kg of Onion Powder Spices contains 19.2 times more Calcium, 6.6 times more Copper, 15 times more Iron, 10.3 times more Magnesium, 9.8 times more Manganese, 23 times more Phosphorus, 9.2 times more Potassium, 35.8 times more Selenium and 31.2 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Onion Powder Spices contains 22.7 times more Energy, 21.9 times more Carbohydrate and 15.1 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Onion Powder Spices provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.