Comparing Nutrients in 7 ounces Frozen Chopped Onions VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Onions	10%	3%	87%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Frozen Chopped Onions	Tomato Paste	Recommended Dietary Allowance
Energy	2% 57.5kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.5g	29% 37.5g	130g per day for Men 19-50 years
Sugars	NA	33.3% 24g	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	16% 11.6g	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	% 11.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Onions	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.87% 0.3mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.05% 0.2mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	33% 0.43mg	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	8.43% 33.7μg	5.95% 24μg	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	7.28% 6.55mg	48.3% 43.5mg	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	NA	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Onions	Tomato Paste	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	4.2% 0.038mg	80.5% 0.72mg	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	8.2% 0.65mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	6.4% 0.15mg	26% 0.6mg	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	6.24% 43.7mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	4.93% 183g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Onions VS Tomato Paste per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Chopped Onions vs Tomato Paste:

• 7 ounces of Frozen Chopped Onions have 1.4 times more Vitamin B9 than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 38 times more Vitamin A, 2 times more Vitamin B1, 5.7 times more Vitamin B2, 20.4 times more Vitamin B3, 1.4 times more Vitamin B5, 2.9 times more Vitamin B6 and 6.6 times more Vitamin C than Frozen Chopped Onions, Unprepared.
• 7 ounces of Frozen Chopped Onions have insufficient amounts of Vitamin A and Vitamin B3
• Both Frozen Chopped Onions, Unprepared as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Onions vs Tomato Paste:

• 7 ounces of Frozen Chopped Onions have 1.3 times more Water than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 2.1 times more Calcium, 19.2 times more Copper, 9 times more Iron, 6 times more Magnesium, 4.1 times more Manganese, 3.8 times more Phosphorus, 8.2 times more Potassium, 13.3 times more Selenium, 4.9 times more Sodium and 9 times more Zinc than Frozen Chopped Onions, Unprepared.
• 7 ounces of Frozen Chopped Onions lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Tomato Paste contain 2.8 times more Energy, 2.8 times more Carbohydrate, 2.3 times more Fiber and 5.5 times more Protein than Frozen Chopped Onions, Unprepared.
• 7 ounces of Frozen Chopped Onions provide inadequate amounts of Energy and Protein
• Both Frozen Chopped Onions, Unprepared as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.