Comparing Nutrients in 7 ounces Onions Flakes VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Onions Flakes	10%	1%	89%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Onions Flakes	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	24% 693kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	127% 165g	5.4% 7g	130g per day for Men 19-50 years
Sugars	102% 74.2g	7.06% 5.1g	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	3.64% 2.64g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	48% 18.3g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	31.7% 17.8g	3% 1.7g	56g per day for Men 19-50 years

Vitamins

	Onions Flakes	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	5.07% 45.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.7% 0.99mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	8.35% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.8% 2.74mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	244% 3.18mg	10.7% 0.14mg	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	82.4% 329μg	9.92% 39.7μg	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	165% 149mg	155% 139mg	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	2.4% 0.36mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions Flakes	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	51% 510mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	9.26% 0.083mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.34% 13.7μg	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	38.4% 3.08mg	9.67% 0.77mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	5.87% 0.13mg	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	86% 601mg	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	95% 3219mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	33.5% 502mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	0.21% 7.8g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Onions Flakes VS Tomato Juice with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Onions Flakes vs Tomato Juice with Salt:

• 7 ounces of Onions Flakes have 5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin B3, 22.9 times more Vitamin B6, 8.3 times more Vitamin B9 and 1.7 times more Vitamin K than Tomato Juice with Salt.
• While 7 oz of Canned Tomato Juice with Salt contain 23 times more Vitamin A and 1.8 times more Vitamin E than Dry Onions Flakes.
• Both Onions Flakes and Tomato Juice with Salt provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Onions Flakes have insufficient amounts of Vitamin A and Vitamin E
• 7 ounces of Tomato Juice with Salt have insufficient amounts of Vitamin K
• Both Dry Onions Flakes as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Onions Flakes vs Tomato Juice with Salt:

• 7 ounces of Onions Flakes have 25.7 times more Calcium, 9.9 times more Copper, 4 times more Iron, 8.4 times more Magnesium, 20.4 times more Manganese, 15.9 times more Phosphorus, 7.5 times more Potassium, 10 times more Selenium and 17.2 times more Zinc than Tomato Juice with Salt.
• While 7 oz of Canned Tomato Juice with Salt contain 12 times more Sodium and 24 times more Water than Dry Onions Flakes.
• 7 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Onions Flakes have 20.5 times more Energy, 23.6 times more Carbohydrate, 14.5 times more Sugars, 23 times more Fiber and 10.5 times more Protein than Tomato Juice with Salt.
• 7 ounces of Tomato Juice with Salt provide inadequate amounts of Energy, Fiber and Protein
• Both Dry Onions Flakes as well as Canned Tomato Juice with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.