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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Onions	9%	1%	90%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Cooked Frozen Onions	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	4.38% 127kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	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	23.4% 30.4g	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	16.7% 6.35g	12% 4.54g	38g per day for Men 19-50 years
Protein	5.75% 3.22g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Cooked 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	6.05% 0.073mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.3% 0.082mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.74% 0.6mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.08% 0.35mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	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	25.7% 23mg	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 Frozen Onions	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	12.2% 122mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	19.3% 1.54mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	7.9% 0.18mg	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	1.3% 9.07mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	13.5% 458mg	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	2.4% 36.3mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	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

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

• Boiled and Drained Frozen Onions have 4.1 times more Vitamin B6 and 2.6 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 2.9 times more Vitamin B1, 1.9 times more Vitamin B2, 5.4 times more Vitamin B3, 1.5 times more Vitamin B5, 1.5 times more Vitamin C, 83 times more Vitamin E and 8 times more Vitamin K than Boiled and Drained Frozen Onions.
• Both Boiled and Drained Frozen Onions as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Stewed Canned Ripe Red Tomatoes contain 1.3 times more Calcium, 4.7 times more Copper, 3.9 times more Iron, 1.5 times more Magnesium, 1.5 times more Manganese, 10 times more Phosphorus, 2 times more Potassium, 1.5 times more Selenium, 27.6 times more Sodium and 1.9 times more Zinc than Boiled and Drained Frozen Onions.
• Both Boiled and Drained Frozen Onions and Stewed Canned Ripe Red Tomatoes have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Frozen Onions have 1.4 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.3 times more Protein than Boiled and Drained Frozen Onions.
• Both Boiled and Drained Frozen Onions and Stewed Canned Ripe Red Tomatoes have similar amounts of Carbohydrate and Sugars per 1 lb.
• Both Boiled and Drained Frozen Onions as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.