Comparing Nutrients in 7 ounces Young Green Onions VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Young Green Onions	12%	14%	74%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Young Green Onions	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	1.85% 53.6kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.95% 0.16g	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	8.76% 11.4g	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	10.7% 7.76g	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	5.8% 4.2g	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	% 3.25g	% 3.23g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 0.04g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	5.22% 2g	38g per day for Men 19-50 years
Protein	3.44% 1.92g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Young Green Onions	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	44% 397μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	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	15% 59.5μg	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	29.5% 26.6mg	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	2.78% 0.42mg	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	258% 310μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Green Onions	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	10.3% 103mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	6.84% 0.062mg	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	12.7% 1mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	7.1% 49.6mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.95% 183g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Green Onions VS Stewed Canned Tomatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Young Green Onions 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 Young Green Onions vs Stewed Canned Tomatoes:

• 7 ounces of Young Green Onions have 22.2 times more Vitamin A, 1.2 times more Vitamin B5, 5.2 times more Vitamin B6, 6 times more Vitamin B9, 1.7 times more Vitamin C and 65.1 times more Vitamin K than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 2.2 times more Vitamin B3 and 4 times more Vitamin E than Young Green Onions, tops only.
• 7 ounces of Young Green Onions have insufficient amounts of Vitamin E
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Young Green Onions, tops only as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Young Green Onions have 1.5 times more Calcium, 1.3 times more Magnesium, 2.5 times more Manganese and 1.3 times more Phosphorus than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 3.6 times more Copper, 2.6 times more Iron, 1.3 times more Potassium and 14.7 times more Sodium than Young Green Onions, tops only.
• Both Young Green Onions and Stewed Canned Tomatoes contain similar levels of Water per seven ounces.
• Both Young Green Onions, tops only as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Young Green Onions have 13.3 times more Omega 3 and 1.8 times more Fiber than Stewed Canned Tomatoes.
• Both Young Green Onions and Stewed Canned Tomatoes offer comparable quantities of Carbohydrate, Sugars and Fructose per seven ounces.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Omega 3
• Both Young Green Onions, tops only as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.