Comparing Nutrients in 1 pound Sweet Onions VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Sweet Onions	9%	2%	89%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Sweet Onions	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	5% 145kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	NA	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	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	26.3% 34.2g	21.6% 28g	130g per day for Men 19-50 years
Sugars	31.4% 22.8g	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	12.6% 9.16g	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	% 10.3g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 3.27g	% 0.091g	g per day for Men 19-50 years
Fiber	10.7% 4.1g	12% 4.54g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Sweet 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	15.5% 0.19mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.44mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	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	26% 104μg	5.67% 22.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	24% 21.8mg	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	0.6% 0.091mg	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

	Sweet Onions	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	9.07% 91mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	28.2% 0.25mg	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	14.7% 1.18mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	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	17.5% 122mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	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	5.36% 0.59mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11% 414g	11.2% 415g	3700g per day for Men 19-50 years

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

• Raw Sweet Onions have 7.6 times more Vitamin B6 and 4.6 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 1.8 times more Vitamin B2, 5.4 times more Vitamin B3, 1.6 times more Vitamin C, 41.5 times more Vitamin E and 8 times more Vitamin K than Raw Sweet Onions.
• Both Raw Sweet Onions and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B1 and Vitamin B5 per 1 lb.
• Both Raw Sweet Onions as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin D in 1 lb.

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

• Raw Sweet Onions have 1.3 times more Manganese and 1.4 times more Phosphorus than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.7 times more Calcium, 2 times more Copper, 5.1 times more Iron, 1.3 times more Magnesium, 1.7 times more Potassium, 27.6 times more Sodium and 1.3 times more Zinc than Raw Sweet Onions.
• Both Raw Sweet Onions and Stewed Canned Ripe Red Tomatoes have similar amounts of Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Sweet Onions have 1.2 times more Energy, 1.2 times more Carbohydrate and 1.4 times more Sugars than Stewed Canned Ripe Red Tomatoes.
• Both Raw Sweet Onions and Stewed Canned Ripe Red Tomatoes have similar amounts of Fructose, Fiber and Protein per 1 lb.
• Both Raw Sweet Onions as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.