Comparing Nutrients in 1 pound Cooked Chopped Frozen Onions VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Onions	10%	3%	87%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cooked Chopped Frozen Onions	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	4.38% 127kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	12% 15.7g	130g per day for Men 19-50 years
Sugars	18% 13g	16% 11.6g	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	8.2% 5.94g	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	% 5.62g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Onions	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.7% 0.1mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.94% 0.63mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	38.7% 0.5mg	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	14.7% 59μg	9.07% 36.3μg	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	13% 11.8mg	63.5% 57mg	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	0.3% 0.045mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Onions	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	9.58% 0.086mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	17% 1.36mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	13.4% 0.31mg	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	12.3% 86mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	11.3% 418g	11.6% 430g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Onions vs Tomatoes in Juice with Salt:

• Boiled Chopped Frozen Onions have 1.6 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 25 times more Vitamin B1, 2.2 times more Vitamin B2, 5.1 times more Vitamin B3, 1.6 times more Vitamin B6, 4.8 times more Vitamin C, 59 times more Vitamin E and 8.7 times more Vitamin K than Boiled Chopped Frozen Onions.
• Both Boiled Chopped Frozen Onions and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B5 per 1 lb.
• Both Boiled Chopped Frozen Onions as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Chopped Frozen Onions vs Tomatoes in Juice with Salt:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.1 times more Calcium, 2.7 times more Copper, 1.9 times more Iron, 1.7 times more Magnesium, 1.8 times more Potassium, 1.8 times more Selenium, 9.6 times more Sodium and 1.7 times more Zinc than Boiled Chopped Frozen Onions.
• Both Boiled Chopped Frozen Onions and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Manganese, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

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