Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS 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	1.27% 37kcal	1.56% 45.4kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	0.58% 0.099g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.75% 8.77g	8% 10.4g	130g per day for Men 19-50 years
Sugars	6.9% 5g	4.56% 3.3g	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	3.68% 2.66g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.028g	NA	g per day for Men 19-50 years
Fiber	3.73% 1.4g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	4.63% 2.6g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Spring Or Scallions Onions	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	7.87% 71μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	4.65% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	2.13% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	6.65% 0.086mg	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	1.77% 7.1μg	22.7% 91μg	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	12.4% 11mg	29.6% 26.6mg	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	7.84% 1.18mg	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	245% 293μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Spring Or Scallions Onions	Recommended Dietary Allowance
Calcium	4.8% 48mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	13% 0.12mg	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	23.6% 1.9mg	26.2% 2.1mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	9.86% 0.23mg	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	4.05% 28.3mg	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	11.5% 391mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Spring Or Scallions Onions per 5 oz

Compare the macro and micronutrient content in 5 oz of Stewed Canned Tomatoes versus 5 oz of Spring Or Scallions Onions to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Spring Or Scallions Onions:

• 5 ounces of Stewed Canned Tomatoes have 1.4 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.5 times more Vitamin E than Spring Or Scallions Onions.
• While 5 oz of Raw Spring Or Scallions Onions contain 5.6 times more Vitamin A, 2.3 times more Vitamin B2, 3.6 times more Vitamin B6, 12.8 times more Vitamin B9, 2.4 times more Vitamin C and 86.3 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 five ounces.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• 5 ounces of Spring Or Scallions Onions have insufficient amounts of Vitamin B5
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Spring Or Scallions Onions have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Spring Or Scallions Onions:

• 5 ounces of Stewed Canned Tomatoes have 1.3 times more Copper and 13.8 times more Sodium than Spring Or Scallions Onions.
• While 5 oz of Raw Spring Or Scallions Onions contain 2.1 times more Calcium, 1.7 times more Magnesium, 2.7 times more Manganese, 1.9 times more Phosphorus, 1.3 times more Potassium and 2.3 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Spring Or Scallions Onions contain similar levels of Iron and Water per five ounces.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Spring Or Scallions Onions lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stewed Canned Tomatoes have 1.5 times more Sugars than Spring Or Scallions Onions.
• While 5 oz of Raw Spring Or Scallions Onions contain 2.6 times more Fiber and 2 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Spring Or Scallions Onions offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Spring Or Scallions Onions provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.