Comparing Nutrients in 5 ounces Onion Powder VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Onion Powder	11%	3%	86%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Onion Powder	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	16.7% 483kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	0.049% 0.016g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.3% 112g	3.95% 5.13g	130g per day for Men 19-50 years
Sugars	13% 9.4g	NA	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	3.27% 2.37g	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	% 1.03g	NA	g per day for Men 19-50 years
Sucrose	% 5.5g	NA	g per day for Men 19-50 years
Fiber	56.7% 21.5g	NA	38g per day for Men 19-50 years
Protein	26.3% 14.8g	1.75% 0.98g	56g per day for Men 19-50 years

Vitamins

	Onion Powder	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.84% 0.46mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.3% 1mg	11.2% 0.15mg	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	22.7% 91μg	3.2% 12.8μg	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	37% 33mg	9.76% 8.8mg	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	2.55% 0.38mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onion Powder	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	54.4% 544mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	14% 0.13mg	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	69% 5.53mg	4.6% 0.37mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	8.14% 0.19mg	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	65.2% 456mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	41% 1396mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	37% 20.3μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	6.9% 103mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	52% 5.74mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	0.21% 7.64g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Onion Powder VS Canned Tomatoes with Green Chilies per 5 oz

Compare the macro and micronutrient content in 5 oz of Onion Powder versus 5 oz of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Onion Powder vs Canned Tomatoes with Green Chilies:

• 5 ounces of Onion Powder have 13.4 times more Vitamin B1, 4.2 times more Vitamin B2, 4.9 times more Vitamin B5, 7 times more Vitamin B6, 7.1 times more Vitamin B9 and 3.8 times more Vitamin C than Canned Tomatoes with Green Chilies.
• While 5 oz of Canned Red Ripe Tomatoes with Green Chilies contain more Vitamin A and 2 times more Vitamin B3 than Onion Powder Spices.
• 5 ounces of Onion Powder have insufficient amounts of Vitamin A
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Onion Powder Spices as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Onion Powder vs Canned Tomatoes with Green Chilies:

• 5 ounces of Onion Powder have 19.2 times more Calcium, 6.6 times more Copper, 15 times more Iron, 10.3 times more Magnesium, 9.8 times more Manganese, 23 times more Phosphorus, 9.2 times more Potassium, 35.8 times more Selenium and 31.2 times more Zinc than Canned Tomatoes with Green Chilies.
• While 5 oz of Canned Red Ripe Tomatoes with Green Chilies contain 5.5 times more Sodium and 17.5 times more Water than Onion Powder Spices.
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Onion Powder have 22.7 times more Energy, 21.9 times more Carbohydrate and 15.1 times more Protein than Canned Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein
• Both Onion Powder Spices as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6 in five ounces.