Comparing Nutrients in 500 calories Cooked Frozen Onions VS Tomato Paste

Weight per 500 calories

• Cooked Frozen Onions: 1786g
• Tomato Paste: 610g

Canned Tomato Paste has 2.9 times more energy per unit of mass than Boiled and Drained Frozen Onions, which is average in comparison to other foods. Cooked Frozen Onions having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Frozen Onions or Tomato Paste?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Onions	9%	1%	90%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Cooked Frozen Onions	Tomato Paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	2.95% 2.87g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	2.67% 0.043g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	5.45% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	88.7% 115g	130g per day for Men 19-50 years
Sugars	71.4% 51.8g	102% 74.3g	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	49.2% 35.7g	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	% 35g	g per day for Men 19-50 years
Sucrose	NA	% 1.83g	g per day for Men 19-50 years
Fiber	65.8% 25g	65.8% 25g	38g per day for Men 19-50 years
Protein	22.6% 12.7g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Onions	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	51.5% 463μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	30.5% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	71.8% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	117% 18.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.25mg	101% 1.3mg	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	58% 232μg	18.3% 73μg	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	148% 134mg	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	1.2% 0.18mg	175% 26.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.46% 5.36μg	58% 69.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Onions	Tomato Paste	Recommended Dietary Allowance
Calcium	48.2% 482mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	247% 2.23mg	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	76% 6.07mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	80% 1.84mg	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	5.1% 35.7mg	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	53% 1804mg	182% 6183mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	58.8% 32.3μg	55μg per day for Men 19-50 years
Sodium	9.52% 143mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	14.6% 1.6mg	35% 3.84mg	11mg per day for Men 19-50 years
Water	44.5% 1647g	12% 448g	3700g per day for Men 19-50 years

Cooked Frozen Onions VS Tomato Paste Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Frozen Onions or Tomato Paste?

Lets compare vitamin content per 500 calories of Cooked Frozen Onions vs Tomato Paste:

• 500 calories of Cooked Frozen Onions have 1.6 times more Vitamin B5 and 3.2 times more Vitamin B9 than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain more Vitamin A, 1.3 times more Vitamin B1, 2.9 times more Vitamin B2, 8 times more Vitamin B3, 1.5 times more Vitamin C, 146.8 times more Vitamin E and 13 times more Vitamin K than Boiled and Drained Frozen Onions.
• Both Cooked Frozen Onions and Tomato Paste provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Cooked Frozen Onions have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Onions as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Frozen Onions vs Tomato Paste:

• 500 calories of Cooked Frozen Onions have 2.2 times more Calcium and 3.7 times more Water than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 5.2 times more Copper, 3 times more Iron, 1.8 times more Magnesium, 2.6 times more Manganese, 14.2 times more Phosphorus, 3.4 times more Potassium, 4.5 times more Selenium, 2.5 times more Sodium and 2.4 times more Zinc than Boiled and Drained Frozen Onions.
• 500 calories of Cooked Frozen Onions lack sufficient amounts of Phosphorus

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Canned Tomato Paste contain 1.4 times more Sugars and 2.1 times more Protein than Boiled and Drained Frozen Onions.
• Both Cooked Frozen Onions and Tomato Paste offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• Both Boiled and Drained Frozen Onions as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.