Comparing Nutrients in 300 calories Stewed Canned Tomatoes VS Spring Or Scallions Onions

Weight per 300 calories

• Stewed Canned Tomatoes: 1154g
• Spring Or Scallions Onions: 938g

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

Discover which food has more nutrients per 300 calories - Stewed Canned Tomatoes or Spring Or Scallions Onions?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Spring Or Scallions Onions	19%	4%	77%

Macro Nutrients

	Stewed Canned Tomatoes	Spring Or Scallions Onions	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.26% 2.2g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	2.16% 0.035g	2.34% 0.038g	1.6g per day for Men 19-50 years
Omega 6	5.02% 0.85g	3.86% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	53% 69g	130g per day for Men 19-50 years
Sugars	56% 40.6g	30% 22g	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	30% 21.7g	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	% 19g	NA	g per day for Men 19-50 years
Sucrose	% 0.23g	NA	g per day for Men 19-50 years
Fiber	30.4% 11.5g	64% 24.4g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Spring Or Scallions Onions	Recommended Dietary Allowance
Vitamin A	11.5% 104μg	52% 469μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.2% 0.53mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.24mg	30.8% 4.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	44% 0.57mg	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	14.4% 57.7μg	150% 600μg	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	101% 91mg	196% 176mg	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	64% 9.58mg	34.4% 5.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.7μg	1617% 1941μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Spring Or Scallions Onions	Recommended Dietary Allowance
Calcium	39.2% 392mg	67.5% 675mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	86.5% 0.78mg	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	192% 15.3mg	173% 14mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	44.6% 188mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	65.2% 1.5mg	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	33% 231mg	49.6% 347mg	700mg per day for Men 19-50 years
Potassium	70.2% 2388mg	76% 2588mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.92μg	10.2% 5.63μg	55μg per day for Men 19-50 years
Sodium	170% 2550mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	33.2% 3.66mg	11mg per day for Men 19-50 years
Water	28.5% 1056g	22.8% 842g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Spring Or Scallions Onions Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Stewed Canned Tomatoes or Spring Or Scallions Onions?

Lets compare vitamin content per 300 calories of Stewed Canned Tomatoes vs Spring Or Scallions Onions:

• 300 calories of Stewed Canned Tomatoes have 1.7 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.9 times more Vitamin E than Spring Or Scallions Onions.
• While 300 kcal of Raw Spring Or Scallions Onions contain 4.5 times more Vitamin A, 1.9 times more Vitamin B2, 2.9 times more Vitamin B6, 10.4 times more Vitamin B9, 1.9 times more Vitamin C and 70.1 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Spring Or Scallions Onions provide similar amounts of Vitamin B1 per 300 calories.
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Spring Or Scallions Onions have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Stewed Canned Tomatoes vs Spring Or Scallions Onions:

• 300 calories of Stewed Canned Tomatoes have 1.7 times more Copper, 1.2 times more Selenium, 17 times more Sodium and 1.3 times more Water than Spring Or Scallions Onions.
• While 300 kcal of Raw Spring Or Scallions Onions contain 1.7 times more Calcium, 1.4 times more Magnesium, 2.2 times more Manganese, 1.5 times more Phosphorus and 1.9 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Spring Or Scallions Onions contain similar levels of Iron and Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Stewed Canned Tomatoes have 1.9 times more Sugars than Spring Or Scallions Onions.
• While 300 kcal of Raw Spring Or Scallions Onions contain 2.1 times more Fiber and 1.6 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Spring Or Scallions Onions offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Spring Or Scallions Onions provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.