Comparing Nutrients in 1 pound Sweet Onions VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Sweet Onions	9%	2%	89%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Sweet Onions	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	5% 145kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	NA	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	NA	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	NA	1.12% 0.19g	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	14% 18g	130g per day for Men 19-50 years
Sugars	31.4% 22.8g	15.6% 11.3g	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	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	% 10.3g	% 5.35g	g per day for Men 19-50 years
Sucrose	% 3.27g	% 0g	g per day for Men 19-50 years
Fiber	10.7% 4.1g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Sweet Onions	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.44mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	27.6% 0.36mg	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	14.7% 59μg	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	115% 103mg	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	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Onions	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	9.07% 91mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	28.2% 0.25mg	37.8% 0.34mg	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	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	20.7% 0.48mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	11% 414g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sweet Onions vs Cooked Ripe Red Tomatoes:

• Raw Sweet Onions have 1.6 times more Vitamin B6 and 1.8 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, 4 times more Vitamin B3, 1.3 times more Vitamin B5, 4.8 times more Vitamin C, 28 times more Vitamin E and 9.3 times more Vitamin K than Raw Sweet Onions.
• Both Raw Sweet Onions and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1 and Vitamin B2 per 1 lb.
• Both Raw Sweet Onions as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sweet Onions vs Cooked Ripe Red Tomatoes:

• Raw Sweet Onions have 1.8 times more Calcium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Copper, 2.6 times more Iron, 1.4 times more Manganese and 1.8 times more Potassium than Raw Sweet Onions.
• Both Raw Sweet Onions and Cooked Ripe Red Tomatoes have similar amounts of Magnesium, Phosphorus, Zinc and Water per 1 lb.
• Both Raw Sweet Onions as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Sweet Onions have 1.8 times more Energy, 1.9 times more Carbohydrate, 2 times more Sugars, 1.5 times more Fructose and 1.3 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Raw Sweet Onions and Cooked Ripe Red Tomatoes have similar amounts of Protein per 1 lb.
• Both Raw Sweet Onions as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.