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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Onions	9%	1%	90%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Cooked Frozen Onions	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	4.38% 127kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.4% 30.4g	12.3% 16g	130g per day for Men 19-50 years
Sugars	18% 13g	16% 11.7g	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	8.32% 6.03g	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	% 5.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	5.75% 3.22g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Onions	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.3% 0.082mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.74% 0.6mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.08% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	24.4% 0.32mg	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	22.7% 91μg	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	25.7% 23mg	353% 318mg	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	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Onions	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	12.2% 122mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.78% 31.3μg	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	19.3% 1.54mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	7.9% 0.18mg	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	1.3% 9.07mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	13.5% 458mg	29% 984mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	76.5% 1148mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	11.3% 418g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Onions VS Tomato Juice with Salt per 1 lb

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

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

• 1 lb of Canned Tomato Juice with Salt contains more Vitamin A, 6.3 times more Vitamin B1, 4.3 times more Vitamin B2, 5.1 times more Vitamin B3, 1.5 times more Vitamin B9, 13.7 times more Vitamin C and 32 times more Vitamin E than Boiled and Drained Frozen Onions.
• Both Cooked Frozen Onions and Tomato Juice with Salt provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Cooked Frozen Onions have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin E
• Both Boiled and Drained Frozen Onions as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Cooked Frozen Onions vs Tomato Juice with Salt:

• 1 pound of Cooked Frozen Onions has 2.7 times more Calcium than Tomato Juice with Salt.
• While 1 lb of Canned Tomato Juice with Salt contains 1.8 times more Copper, 1.4 times more Magnesium, 1.7 times more Manganese, 9.5 times more Phosphorus, 2.1 times more Potassium and 31.6 times more Sodium than Boiled and Drained Frozen Onions.
• Both Cooked Frozen Onions and Tomato Juice with Salt contain similar levels of Iron and Water per one pound.
• 1 pound of Cooked Frozen Onions lack sufficient amounts of Magnesium, Manganese and Phosphorus
• 1 pound of Tomato Juice with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Frozen Onions as well as Canned Tomato Juice with Salt lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Onions has 1.9 times more Carbohydrate and 3.5 times more Fiber than Tomato Juice with Salt.
• Both Cooked Frozen Onions and Tomato Juice with Salt offer comparable quantities of Sugars per one pound.
• 1 pound of Tomato Juice with Salt provide inadequate amounts of Fiber
• Both Boiled and Drained Frozen Onions as well as Canned Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.