Comparing Nutrients in 300 calories Spring Or Scallions Onions VS Tomato Puree

Weight per 300 calories

• Spring Or Scallions Onions: 938g
• Tomato Puree: 790g

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

Discover which food has more nutrients per 300 calories - Spring Or Scallions Onions or Tomato Puree?

Macros Ratio

	Protein	Fat	Carbs
Spring Or Scallions Onions	19%	4%	77%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Spring Or Scallions Onions	Tomato Puree	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	1.7% 1.66g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	2.34% 0.038g	1.97% 0.032g	1.6g per day for Men 19-50 years
Omega 6	3.86% 0.66g	3.8% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	54.5% 71g	130g per day for Men 19-50 years
Sugars	30% 22g	52.6% 38g	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	26% 18.8g	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	% 19.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	64% 24.4g	39.5% 15g	38g per day for Men 19-50 years
Protein	30.6% 17g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Spring Or Scallions Onions	Tomato Puree	Recommended Dietary Allowance
Vitamin A	52% 469μg	23% 205μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.7% 0.75mg	48.6% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.8% 4.92mg	72.3% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	69.5% 3.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	76.5% 0.99mg	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	150% 600μg	21.7% 87μg	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	196% 176mg	93% 83.7mg	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	34.4% 5.16mg	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1617% 1941μg	22.4% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spring Or Scallions Onions	Tomato Puree	Recommended Dietary Allowance
Calcium	67.5% 675mg	14.2% 142mg	1000mg per day for Men 19-50 years
Copper	86.5% 0.78mg	252% 2.27mg	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	173% 14mg	176% 14mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	43.2% 182mg	420mg per day for Men 19-50 years
Manganese	65.2% 1.5mg	58% 1.33mg	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	49.6% 347mg	45% 316mg	700mg per day for Men 19-50 years
Potassium	76% 2588mg	102% 3466mg	3400mg per day for Men 19-50 years
Selenium	10.2% 5.63μg	10% 5.53μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	14.7% 221mg	1500mg per day for Men 19-50 years
Zinc	33.2% 3.66mg	26% 2.84mg	11mg per day for Men 19-50 years
Water	22.8% 842g	18.8% 694g	3700g per day for Men 19-50 years

Spring Or Scallions Onions VS Tomato Puree Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Spring Or Scallions Onions or Tomato Puree?

Lets compare vitamin content per 300 calories of Spring Or Scallions Onions vs Tomato Puree:

• 300 calories of Spring Or Scallions Onions have 2.3 times more Vitamin A, 2.6 times more Vitamin B1, 6.9 times more Vitamin B9, 2.1 times more Vitamin C and 72.3 times more Vitamin K than Tomato Puree.
• While 300 kcal of Canned Tomato Puree contain 2.4 times more Vitamin B3, 4.9 times more Vitamin B5, 1.7 times more Vitamin B6 and 3 times more Vitamin E than Raw Spring Or Scallions Onions.
• Both Spring Or Scallions Onions and Tomato Puree provide similar amounts of Vitamin B2 per 300 calories.
• Both Raw Spring Or Scallions 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 Spring Or Scallions Onions vs Tomato Puree:

• 300 calories of Spring Or Scallions Onions have 4.8 times more Calcium, 1.3 times more Zinc and 1.2 times more Water than Tomato Puree.
• While 300 kcal of Canned Tomato Puree contain 2.9 times more Copper, 1.3 times more Potassium and 1.5 times more Sodium than Raw Spring Or Scallions Onions.
• Both Spring Or Scallions Onions and Tomato Puree contain similar levels of Iron, Magnesium, Manganese, Phosphorus and Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Spring Or Scallions Onions have 1.6 times more Fiber and 1.3 times more Protein than Tomato Puree.
• While 300 kcal of Canned Tomato Puree contain 1.7 times more Sugars than Raw Spring Or Scallions Onions.
• Both Spring Or Scallions Onions and Tomato Puree offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw Spring Or Scallions Onions as well as Canned Tomato Puree provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.