Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Onions

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Onions	10%	2%	88%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Onions	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	6.26% 181kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	32.6% 42.4g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	26.5% 19.2g	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	8.2% 5.94g	8.07% 5.85g	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	% 5.35g	% 8.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.5g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Onions	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	42% 0.54mg	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	21.5% 86μg	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	115% 103mg	37.3% 33.6mg	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	17% 2.54mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Onions	Recommended Dietary Allowance
Calcium	5% 50mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.12% 5μg	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	38.6% 3.1mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	25.4% 0.59mg	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	18% 127mg	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	19.5% 662mg	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	3.33% 50mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11.6% 428g	11% 404g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have more Vitamin A, 4.6 times more Vitamin B3, 3.1 times more Vitamin C, 28 times more Vitamin E and 7 times more Vitamin K than Raw Onions.
• While Raw Onions contain 1.3 times more Vitamin B1, 1.5 times more Vitamin B6 and 1.5 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Onions have similar amounts of Vitamin B2 and Vitamin B5 per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Raw Onions have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Cooked Ripe Red Tomatoes have 1.9 times more Copper, 3.2 times more Iron and 1.5 times more Potassium than Raw Onions.
• While Raw Onions contain 2.1 times more Calcium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Onions have similar amounts of Magnesium, Manganese, Phosphorus, Zinc and Water per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Raw Onions have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Onions contain 2.2 times more Energy, 2.3 times more Carbohydrate, 1.7 times more Sugars and 2.4 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Onions have similar amounts of Fructose and Protein per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Raw Onions have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.