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

Macros Ratio

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

Macro Nutrients

	Frozen Chopped Onions	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	4.54% 132kcal	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	0.24% 0.077g	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	0.99% 0.17g	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	23.8% 31g	12% 15.7g	130g per day for Men 19-50 years
Sugars	NA	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	6.4% 3.6g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Onions	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.3% 0.68mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.25% 0.46mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	19.3% 77μg	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	16.6% 15mg	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	NA	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Onions	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	7.7% 77mg	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	18.7% 1.5mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	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	14.3% 100mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	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% 417g	11.6% 430g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Onions VS Tomatoes in Juice with Salt per 1 lb

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

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

• 1 pound of Frozen Chopped Onions has 2.1 times more Vitamin B9 than Tomatoes in Juice with Salt.
• While 1 lb of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 10 times more Vitamin A, 19.2 times more Vitamin B1, 2 times more Vitamin B2, 4.7 times more Vitamin B3, 1.5 times more Vitamin B6 and 3.8 times more Vitamin C than Frozen Chopped Onions, Unprepared.
• Both Frozen Chopped Onions and Tomatoes in Juice with Salt provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Frozen Chopped Onions have insufficient amounts of Vitamin A and Vitamin B3
• Both Frozen Chopped Onions, Unprepared as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Chopped Onions has 1.3 times more Phosphorus than Tomatoes in Juice with Salt.
• While 1 lb of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 1.9 times more Calcium, 2.7 times more Copper, 1.7 times more Iron, 1.4 times more Magnesium, 1.5 times more Potassium and 9.6 times more Sodium than Frozen Chopped Onions, Unprepared.
• Both Frozen Chopped Onions and Tomatoes in Juice with Salt contain similar levels of Manganese and Water per one pound.
• 1 pound of Frozen Chopped Onions lack sufficient amounts of Calcium and Magnesium
• Both Frozen Chopped Onions, Unprepared as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Chopped Onions has 2 times more Carbohydrate than Tomatoes in Juice with Salt.
• Both Frozen Chopped Onions and Tomatoes in Juice with Salt offer comparable quantities of Fiber per one pound.
• Both Frozen Chopped Onions, Unprepared as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.