Comparing Nutrients in 7 ounces Frozen Whole Onions VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Onions	9%	1%	90%
Tomatoes	17%	9%	74%

Macro Nutrients

	Frozen Whole Onions	Tomatoes	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.8g	5.94% 7.7g	130g per day for Men 19-50 years
Sugars	10.4% 7.56g	7.2% 5.2g	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	3.75% 2.7g	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	8.88% 3.37g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	3.15% 1.77g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Onions	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.66% 0.048mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.17% 0.35mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.93% 0.2mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.1% 0.93μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.4% 41.7μg	7.44% 29.8μg	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	17.6% 16mg	30.2% 27mg	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	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Onions	Tomatoes	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.56μg	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	11.4% 0.91mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	10.8% 0.25mg	9.84% 0.23mg	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	6.52% 45.6mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.84% 179g	5.07% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Whole Onions vs Tomatoes:

• Frozen Whole Onions, Unprepared have 1.3 times more Vitamin B2 and 1.4 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 1.4 times more Vitamin B1, 3.4 times more Vitamin B3, 1.7 times more Vitamin C, 27 times more Vitamin E and 19.8 times more Vitamin K than Frozen Whole Onions, Unprepared.
• Both Frozen Whole Onions, Unprepared and Raw Ripe Red Tomatoes have similar amounts of Vitamin B5 and Vitamin B6 per 7 oz.
• Both Frozen Whole Onions, Unprepared as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Whole Onions vs Tomatoes:

• Frozen Whole Onions, Unprepared have 3.6 times more Calcium and 1.7 times more Iron than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.7 times more Potassium and 1.4 times more Zinc than Frozen Whole Onions, Unprepared.
• Both Frozen Whole Onions, Unprepared and Raw Ripe Red Tomatoes have similar amounts of Copper, Magnesium, Manganese, Phosphorus and Water per 7 oz.
• Both Frozen Whole Onions, Unprepared as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Whole Onions, Unprepared have 1.9 times more Energy, 2.2 times more Carbohydrate, 1.4 times more Sugars and 1.4 times more Fiber than Raw Ripe Red Tomatoes.
• Both Frozen Whole Onions, Unprepared and Raw Ripe Red Tomatoes have similar amounts of Protein per 7 oz.
• Both Frozen Whole Onions, Unprepared as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.