Comparing Nutrients in 7 ounces Tomatoes in Juice with Salt VS Spring Or Scallions Onions

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Spring Or Scallions Onions	19%	4%	77%

Macro Nutrients

	Tomatoes in Juice with Salt	Spring Or Scallions Onions	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.3% 6.9g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	6.38% 4.62g	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	3.6% 2.6g	NA	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	% 2.46g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	6.5% 3.63g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Spring Or Scallions Onions	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	6.5% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	2.98% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	9.3% 0.12mg	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	3.97% 16μg	31.8% 127μg	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	27.8% 25mg	41.5% 37.3mg	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	7.8% 1.17mg	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	342% 411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Spring Or Scallions Onions	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	18.3% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	14% 1.13mg	36.7% 2.94mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	14% 0.32mg	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	4.8% 33.7mg	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	16% 548mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	5.1% 188g	4.8% 178g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes in Juice with Salt vs Spring Or Scallions Onions:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 10.5 times more Vitamin B1, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.8 times more Vitamin B6 than Raw Spring Or Scallions Onions.
• While Raw Spring Or Scallions Onions contain 2.5 times more Vitamin A, 1.5 times more Vitamin B2, 8 times more Vitamin B9, 1.5 times more Vitamin C and 79.6 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Spring Or Scallions Onions have similar amounts of Vitamin E per 7 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Spring Or Scallions Onions have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes in Juice with Salt vs Spring Or Scallions Onions:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 7.2 times more Sodium than Raw Spring Or Scallions Onions.
• While Raw Spring Or Scallions Onions contain 2.2 times more Calcium, 1.6 times more Copper, 2.6 times more Iron, 2 times more Magnesium, 2.4 times more Manganese, 2.2 times more Phosphorus, 1.4 times more Potassium and 3.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Spring Or Scallions Onions have similar amounts of Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Spring Or Scallions Onions contain 2 times more Energy, 2.1 times more Carbohydrate, 1.4 times more Fiber and 2.3 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Spring Or Scallions Onions have similar amounts of Sugars per 7 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Spring Or Scallions Onions have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.