Comparing Nutrients in 1 pound Cooked Chopped Frozen Onions VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Onions	10%	3%	87%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Cooked Chopped Frozen Onions	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	4.38% 127kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	21.6% 28g	130g per day for Men 19-50 years
Sugars	18% 13g	22% 16g	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	11.8% 8.53g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.091g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	12% 4.54g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Onions	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.7% 0.1mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.94% 0.63mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	5.93% 0.077mg	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	5.67% 22.7μg	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	40% 36mg	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	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Onions	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	9.58% 0.086mg	56.4% 0.51mg	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	17% 1.36mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	11.6% 0.27mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11.3% 418g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Onions VS Stewed Canned Tomatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Onions versus 1 lb of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Onions vs Stewed Canned Tomatoes:

• 1 pound of Cooked Chopped Frozen Onions has 4.1 times more Vitamin B6 and 2.6 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 2 times more Vitamin B1, 1.4 times more Vitamin B2, 5.1 times more Vitamin B3, 3 times more Vitamin C, 83 times more Vitamin E and 8 times more Vitamin K than Boiled Chopped Frozen Onions.
• 1 pound of Cooked Chopped Frozen Onions have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Boiled Chopped Frozen Onions as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Onions vs Stewed Canned Tomatoes:

• 1 pound of Cooked Chopped Frozen Onions has 1.2 times more Manganese than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 2.1 times more Calcium, 5.9 times more Copper, 4.4 times more Iron, 2 times more Magnesium, 1.9 times more Potassium and 18.4 times more Sodium than Boiled Chopped Frozen Onions.
• Both Cooked Chopped Frozen Onions and Stewed Canned Tomatoes contain similar levels of Phosphorus and Water per one pound.
• 1 pound of Cooked Chopped Frozen Onions lack sufficient amounts of Calcium and Magnesium
• Both Boiled Chopped Frozen Onions as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Onions has 1.8 times more Fiber than Stewed Canned Tomatoes.
• Both Cooked Chopped Frozen Onions and Stewed Canned Tomatoes offer comparable quantities of Carbohydrate and Sugars per one pound.
• Both Boiled Chopped Frozen Onions as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.