Comparing Nutrients in 7 ounces Boiled Onions VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Boiled Onions	11%	4%	85%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Boiled Onions	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	3% 87.3kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	0.34% 0.058g	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	5.53% 7.2g	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	3.94% 2.86g	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	% 4.35g	NA	g per day for Men 19-50 years
Sucrose	% 2.2g	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	NA	38g per day for Men 19-50 years
Protein	4.8% 2.7g	2.45% 1.37g	56g per day for Men 19-50 years

Vitamins

	Boiled Onions	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.05% 0.33mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.22mg	5.87% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	15.7% 0.2mg	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	4.47% 18μg	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	13.7% 12.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Onions	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	20% 0.18mg	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	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	13.2% 0.3mg	11.4% 0.26mg	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	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	53% 796mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	4.7% 174g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Onions VS Canned Tomatoes with Green Chilies per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Onions versus 7 oz of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Onions vs Canned Tomatoes with Green Chilies:

• 7 ounces of Boiled Onions have 1.2 times more Vitamin B1, 1.3 times more Vitamin B6 and 1.7 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 7 oz of Canned Red Ripe Tomatoes with Green Chilies contain more Vitamin A, 3.9 times more Vitamin B3 and 1.3 times more Vitamin B5 than Boiled and Drained Onions.
• Both Boiled Onions and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Boiled Onions have insufficient amounts of Vitamin A and Vitamin B3
• Both Boiled and Drained Onions as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Onions vs Canned Tomatoes with Green Chilies:

• 7 ounces of Boiled Onions have 2.5 times more Phosphorus and 1.6 times more Potassium than Canned Tomatoes with Green Chilies.
• While 7 oz of Canned Red Ripe Tomatoes with Green Chilies contain 1.3 times more Copper and 133.7 times more Sodium than Boiled and Drained Onions.
• Both Boiled Onions and Canned Tomatoes with Green Chilies contain similar levels of Iron, Magnesium, Manganese and Water per seven ounces.
• Both Boiled and Drained Onions as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Onions have 2.8 times more Carbohydrate and 2 times more Protein than Canned Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Protein
• Both Boiled and Drained Onions as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.