Discover which food has more nutrients per 300 calories - Onions or Tomato Puree?
Lets compare vitamin content per 300 calories of Onions vs Tomato Puree:
300 calories of Onions have 1.7 times more Vitamin B1 and 1.6 times more Vitamin B9 than Tomato Puree.
While 300 kcal of Canned Tomato Puree contain more Vitamin A, 3.1 times more Vitamin B2, 13.3 times more Vitamin B3, 3.8 times more Vitamin B5, 1.5 times more Vitamin C, 103.7 times more Vitamin E and 8.9 times more Vitamin K than Raw Onions.
Both Onions and Tomato Puree provide similar amounts of Vitamin B6 per 300 calories.
300 calories of Onions have insufficient amounts of Vitamin A, Vitamin B3, Vitamin E and Vitamin K
Both Raw Onions as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.
Comparing minerals per 300 calories for Onions vs Tomato Puree:
300 calories of Onions have 1.2 times more Calcium than Tomato Puree.
While 300 kcal of Canned Tomato Puree contain 7.7 times more Copper, 8.9 times more Iron, 2.4 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus, 3.2 times more Potassium, 1.5 times more Selenium, 7.4 times more Sodium and 2.2 times more Zinc than Raw Onions.
Both Onions and Tomato Puree contain similar levels of Water per 300 calories.
Comparison of macro-nutrients per 300 calories:
300 kcal of Canned Tomato Puree contain 1.9 times more Fructose and 1.6 times more Protein than Raw Onions.
Both Onions and Tomato Puree offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per 300 calories.
Both Raw Onions as well as Canned Tomato Puree provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.