Comparing Nutrients in 300 calories Cooked Frozen Onions VS Stewed Canned Tomatoes

Weight per 300 calories

• Cooked Frozen Onions: 1071g
• Stewed Canned Tomatoes: 1154g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Cooked Frozen Onions or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	0.67% 0.011g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	5.02% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	55% 71.4g	130g per day for Men 19-50 years
Sugars	43% 31g	56% 40.6g	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	30% 21.7g	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	% 19g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	39.5% 15g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Onions	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.3% 0.17mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.84% 1.4mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.84mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	15% 0.2mg	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	35% 139μg	14.4% 57.7μg	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	60.7% 54.6mg	101% 91mg	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	0.71% 0.11mg	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.68% 3.2μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Onions	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	29% 289mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	28.6% 0.26mg	144% 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	45.5% 3.64mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	29.6% 0.68mg	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	3.06% 21.4mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	5.7% 85.7mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	8.77% 0.96mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	26.7% 988g	28.5% 1056g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Frozen Onions vs Stewed Canned Tomatoes:

• Boiled and Drained Frozen Onions have 3.8 times more Vitamin B6 and 2.4 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 3.1 times more Vitamin B1, 2.1 times more Vitamin B2, 5.8 times more Vitamin B3, 1.6 times more Vitamin B5, 1.7 times more Vitamin C, 89.4 times more Vitamin E and 8.6 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 300 kcal.

Comparing minerals per 300 calories for Cooked Frozen Onions vs Stewed Canned Tomatoes:

• Stewed Canned Ripe Red Tomatoes contain 1.4 times more Calcium, 5 times more Copper, 4.2 times more Iron, 1.6 times more Magnesium, 1.6 times more Manganese, 10.8 times more Phosphorus, 2.2 times more Potassium, 1.6 times more Selenium, 29.8 times more Sodium and 2 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 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Frozen Onions have 1.3 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 4.2 times more Omega 6, 1.3 times more Sugars and 1.4 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 Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Frozen Onions as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.