Comparing Nutrients in 500 calories Boiled Onions VS Tomatoes in Juice with Salt

Weight per 500 calories

• Boiled Onions: 1136g
• Tomatoes in Juice with Salt: 3125g

Boiled Onions have 2.8 times more energy per 100g than Tomatoes in Juice with Salt. It has low energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Onions or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Onions	11%	4%	85%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Boiled Onions	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.23% 2.16g	8.05% 7.8g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	2.84% 0.045g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	4.68% 0.8g	18% 3.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.7% 115g	83.4% 108g	130g per day for Men 19-50 years
Sugars	74% 53.8g	110% 79.7g	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	22.6% 16.4g	56.5% 41g	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	% 25g	% 38.8g	g per day for Men 19-50 years
Sucrose	% 12.5g	% 0g	g per day for Men 19-50 years
Fiber	42% 16g	156% 59.4g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Onions	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	69.4% 625μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.8% 0.48mg	1497% 18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	139% 22.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.7% 1.3mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	267% 3.47mg	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	42.6% 170μg	62.5% 250μg	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	65.7% 59mg	438% 394mg	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	1.5% 0.23mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.73% 5.7μg	67.7% 81.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Onions	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	25% 250mg	103% 1031mg	1000mg per day for Men 19-50 years
Copper	84.6% 0.76mg	181% 1.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4% 159μg	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	34% 2.73mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	75.6% 1.74mg	92% 2.13mg	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	57% 398mg	76% 531mg	700mg per day for Men 19-50 years
Potassium	55.5% 1886mg	176% 5969mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	39.8% 22μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	240% 3594mg	1500mg per day for Men 19-50 years
Zinc	21.7% 2.4mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	27% 998g	80% 2961g	3700g per day for Men 19-50 years

Boiled Onions VS Tomatoes In Juice With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Onions or Tomatoes in Juice with Salt?

Lets compare vitamin content per 500 calories of Boiled Onions vs Tomatoes in Juice with Salt:

• 500 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 37.6 times more Vitamin B1, 6.6 times more Vitamin B2, 11.9 times more Vitamin B3, 2.8 times more Vitamin B5, 2.4 times more Vitamin B6, 1.5 times more Vitamin B9, 6.7 times more Vitamin C, 81.1 times more Vitamin E and 14.3 times more Vitamin K than Boiled and Drained Onions.
• 500 calories of Boiled Onions have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Onions as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Onions vs Tomatoes in Juice with Salt:

• 500 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 4.1 times more Calcium, 2.1 times more Copper, 6.5 times more Iron, 2.5 times more Magnesium, 1.3 times more Phosphorus, 3.2 times more Potassium, 3.2 times more Selenium, 105.4 times more Sodium, 1.6 times more Zinc and 3 times more Water than Boiled and Drained Onions.
• Both Boiled Onions and Tomatoes in Juice with Salt contain similar levels of Manganese per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 3.8 times more Omega 6, 1.5 times more Sugars, 2.5 times more Fructose, 3.7 times more Fiber and 1.6 times more Protein than Boiled and Drained Onions.
• Both Boiled Onions and Tomatoes in Juice with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled Onions provide inadequate amounts of Omega 6
• Both Boiled and Drained Onions as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Omega 3 in 500 calories.