Comparing Nutrients in 300 calories Tomatoes in Juice with Salt VS Onions Flakes

Weight per 300 calories

• Tomatoes in Juice with Salt: 1875g
• Onions Flakes: 86g

Dry Onions Flakes have 21.8 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is high in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Tomatoes in Juice with Salt or Onions Flakes?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Onions Flakes	10%	1%	89%

Macro Nutrients

	Tomatoes in Juice with Salt	Onions Flakes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.83% 4.7g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	0.48% 0.008g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	55% 71.6g	130g per day for Men 19-50 years
Sugars	66% 48g	44.4% 32g	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	34% 24.6g	NA	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	% 23.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	94% 35.6g	21% 7.9g	38g per day for Men 19-50 years
Protein	26.5% 15g	13.7% 7.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Onions Flakes	Recommended Dietary Allowance
Vitamin A	41.7% 375μg	0.096% 0.86μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	898% 10.8mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.3% 1.03mg	6.6% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.4mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	160% 2.1mg	106% 1.38mg	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	37.5% 150μg	35.7% 143μg	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	263% 236mg	71.6% 64.5mg	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	73.8% 11mg	1.03% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.6% 48.8μg	2.72% 3.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Onions Flakes	Recommended Dietary Allowance
Calcium	62% 619mg	22% 221mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	39.7% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	2.4% 96μg	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	134% 10.7mg	16.7% 1.33mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	19% 79mg	420mg per day for Men 19-50 years
Manganese	55.4% 1.28mg	52% 1.2mg	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	45.5% 319mg	37.2% 260mg	700mg per day for Men 19-50 years
Potassium	105% 3581mg	41% 1394mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	144% 2156mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	14.8% 1.62mg	11mg per day for Men 19-50 years
Water	48% 1777g	0.091% 3.38g	3700g per day for Men 19-50 years

Tomatoes In Juice With Salt VS Onions Flakes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomatoes in Juice with Salt or Onions Flakes?

Lets compare vitamin content per 300 calories of Tomatoes in Juice with Salt vs Onions Flakes:

• 300 calories of Tomatoes in Juice with Salt have 436.3 times more Vitamin A, 25.1 times more Vitamin B1, 12 times more Vitamin B2, 15.7 times more Vitamin B3, 1.8 times more Vitamin B5, 1.5 times more Vitamin B6, 3.7 times more Vitamin C, 71.5 times more Vitamin E and 14.9 times more Vitamin K than Onions Flakes.
• Both Tomatoes in Juice with Salt and Onions Flakes provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Onions Flakes have insufficient amounts of Vitamin A, Vitamin B3, Vitamin E and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Dry Onions Flakes have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomatoes in Juice with Salt vs Onions Flakes:

• 300 calories of Tomatoes in Juice with Salt have 2.8 times more Calcium, 2.7 times more Copper, 8 times more Iron, 2.4 times more Magnesium, 1.2 times more Phosphorus, 2.6 times more Potassium, 3.1 times more Selenium, 119.4 times more Sodium, 1.4 times more Zinc and 525.9 times more Water than Onions Flakes.
• Both Tomatoes in Juice with Salt and Onions Flakes contain similar levels of Manganese per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomatoes in Juice with Salt have 12.4 times more Omega 6, 1.5 times more Sugars, 4.5 times more Fiber and 1.9 times more Protein than Onions Flakes.
• Both Tomatoes in Juice with Salt and Onions Flakes offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Onions Flakes provide inadequate amounts of Omega 6
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Dry Onions Flakes provide inadequate amounts of Omega 3 in 300 calories.