Comparing Nutrients in 7 ounces Boiled Onions VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Boiled Onions	11%	4%	85%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Boiled Onions	Tomato Puree	Recommended Dietary Allowance
Energy	3% 87.3kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	13.7% 18g	130g per day for Men 19-50 years
Sugars	13% 9.4g	13.2% 9.6g	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	3.94% 2.86g	6.5% 4.72g	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	% 4.35g	% 4.86g	g per day for Men 19-50 years
Sucrose	% 2.2g	% 0g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	5.85% 3.27g	56g per day for Men 19-50 years

Vitamins

	Boiled Onions	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.05% 0.33mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.22mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	19.2% 0.25mg	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	7.44% 29.8μg	5.46% 22μg	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	11.5% 10.3mg	23.4% 21mg	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	0.26% 0.04mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Onions	Tomato Puree	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	63.3% 0.57mg	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	5.95% 0.48mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	13.2% 0.3mg	14.6% 0.34mg	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	9.92% 69.5mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Onions VS Tomato Puree per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Onions versus 7 oz of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Onions vs Tomato Puree:

• 7 ounces of Boiled Onions have 1.7 times more Vitamin B1 and 1.4 times more Vitamin B9 than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain more Vitamin A, 3.5 times more Vitamin B2, 8.9 times more Vitamin B3, 3.9 times more Vitamin B5, 2 times more Vitamin C, 98.5 times more Vitamin E and 6.8 times more Vitamin K than Boiled and Drained Onions.
• Both Boiled Onions and Tomato Puree provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Boiled Onions have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Boiled and Drained Onions as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Onions vs Tomato Puree:

• 7 ounces of Boiled Onions have 1.2 times more Calcium than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 4.3 times more Copper, 7.4 times more Iron, 2.1 times more Magnesium, 2.6 times more Potassium and 1.7 times more Zinc than Boiled and Drained Onions.
• Both Boiled Onions and Tomato Puree contain similar levels of Manganese, Phosphorus and Water per seven ounces.
• 7 ounces of Boiled Onions lack sufficient amounts of Zinc
• 7 ounces of Tomato Puree lack sufficient amounts of Calcium
• Both Boiled and Drained Onions as well as Canned Tomato Puree lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Tomato Puree contain 1.7 times more Fructose and 1.4 times more Fiber than Boiled and Drained Onions.
• Both Boiled Onions and Tomato Puree offer comparable quantities of Carbohydrate, Sugars and Protein per seven ounces.
• Both Boiled and Drained Onions as well as Canned Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.