Comparing Nutrients in 1 pound Spring Or Scallions Onions VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Spring Or Scallions Onions	19%	4%	77%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Spring Or Scallions Onions	Tomato Puree	Recommended Dietary Allowance
Energy	5% 145kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.6% 33.3g	31.3% 40.7g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	30.2% 22g	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	15% 10.8g	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	% 11g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	31% 11.8g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	15% 8.3g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Spring Or Scallions Onions	Tomato Puree	Recommended Dietary Allowance
Vitamin A	25% 227μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	41.6% 6.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.3% 0.28mg	44% 0.57mg	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	72.6% 290μg	12.5% 50μg	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	95% 85.3mg	53.4% 48mg	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	16.6% 2.5mg	59.6% 8.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	782% 939μg	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spring Or Scallions Onions	Tomato Puree	Recommended Dietary Allowance
Calcium	32.7% 327mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	145% 1.3mg	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	84% 6.7mg	101% 8.07mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	31.6% 0.73mg	33.3% 0.77mg	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	24% 168mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	37% 1252mg	58.6% 1991mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	11% 407g	10.8% 399g	3700g per day for Men 19-50 years

Nutrient Comparison: Spring Or Scallions Onions VS Tomato Puree per 1 lb

Compare the macro and micronutrient content in 1 lb of Spring Or Scallions Onions versus 1 lb of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Spring Or Scallions Onions vs Tomato Puree:

• 1 pound of Spring Or Scallions Onions has 1.9 times more Vitamin A, 2.2 times more Vitamin B1, 5.8 times more Vitamin B9, 1.8 times more Vitamin C and 60.9 times more Vitamin K than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 2.8 times more Vitamin B3, 5.9 times more Vitamin B5, 2.1 times more Vitamin B6 and 3.6 times more Vitamin E than Raw Spring Or Scallions Onions.
• Both Spring Or Scallions Onions and Tomato Puree provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Spring Or Scallions Onions have insufficient amounts of Vitamin B5
• Both Raw Spring Or Scallions Onions as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Spring Or Scallions Onions vs Tomato Puree:

• 1 pound of Spring Or Scallions Onions has 4 times more Calcium than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 3.5 times more Copper and 1.6 times more Potassium than Raw Spring Or Scallions Onions.
• Both Spring Or Scallions Onions and Tomato Puree contain similar levels of Iron, Magnesium, Manganese, Phosphorus, Zinc and Water per one pound.
• 1 pound of Tomato Puree lack sufficient amounts of Calcium
• Both Raw Spring Or Scallions Onions as well as Canned Tomato Puree lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Spring Or Scallions Onions has 1.4 times more Fiber than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 2.1 times more Sugars than Raw Spring Or Scallions Onions.
• Both Spring Or Scallions Onions and Tomato Puree offer comparable quantities of Carbohydrate and Protein per one pound.
• Both Raw Spring Or Scallions Onions as well as Canned Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.