Comparing Nutrients in 7 ounces Onions Flakes VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Onions Flakes	10%	1%	89%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Onions Flakes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	24% 693kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	127% 165g	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	102% 74.2g	9.63% 7g	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	5.15% 3.73g	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	% 3.23g	g per day for Men 19-50 years
Sucrose	NA	% 0.04g	g per day for Men 19-50 years
Fiber	48% 18.3g	5.22% 2g	38g per day for Men 19-50 years
Protein	31.7% 17.8g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Onions Flakes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.7% 0.99mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.8% 2.74mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	244% 3.18mg	2.6% 0.034mg	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	2.5% 9.92μg	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	17.4% 15.7mg	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	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions Flakes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	51% 510mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	24.7% 0.22mg	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	38.4% 3.08mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	5.1% 0.12mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	95% 3219mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	0.21% 7.8g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Onions Flakes VS Stewed Canned Tomatoes per 7 oz

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

Lets compare vitamin content per 7 ounces of Onions Flakes vs Stewed Canned Tomatoes:

• 7 ounces of Onions Flakes have 10.9 times more Vitamin B1, 2.9 times more Vitamin B2, 1.4 times more Vitamin B3, 12.1 times more Vitamin B5, 94.1 times more Vitamin B6, 33.2 times more Vitamin B9, 9.5 times more Vitamin C and 1.6 times more Vitamin K than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 4.6 times more Vitamin E than Dry Onions Flakes.
• 7 ounces of Onions Flakes have insufficient amounts of Vitamin E
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Dry Onions Flakes as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Onions Flakes vs Stewed Canned Tomatoes:

• 7 ounces of Onions Flakes have 7.6 times more Calcium, 3.7 times more Copper, 7.7 times more Magnesium, 23.5 times more Manganese, 15.2 times more Phosphorus, 7.8 times more Potassium, 8.3 times more Selenium and 11.1 times more Zinc than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 10.5 times more Sodium and 23.3 times more Water than Dry Onions Flakes.
• Both Onions Flakes and Stewed Canned Tomatoes contain similar levels of Iron per seven ounces.
• 7 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Onions Flakes have 13.4 times more Energy, 13.5 times more Carbohydrate, 10.6 times more Sugars, 9.2 times more Fiber and 9.8 times more Protein than Stewed Canned Tomatoes.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein
• Both Dry Onions Flakes as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.