Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Frozen Whole Onions

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Frozen Whole Onions	9%	1%	90%

Macro Nutrients

	Stewed Canned Tomatoes	Frozen Whole Onions	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.45% 12.3g	13% 16.8g	130g per day for Men 19-50 years
Sugars	9.63% 7g	10.4% 7.56g	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	5.15% 3.73g	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	% 3.23g	NA	g per day for Men 19-50 years
Sucrose	% 0.04g	NA	g per day for Men 19-50 years
Fiber	5.22% 2g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	3.15% 1.77g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Frozen Whole Onions	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	2.17% 0.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	3.93% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	14% 0.18mg	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	2.5% 9.92μg	10.4% 41.7μg	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	17.4% 15.7mg	17.6% 16mg	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	11% 1.65mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Frozen Whole Onions	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	11% 0.099mg	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	33% 2.64mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	10.8% 0.25mg	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	5.67% 39.7mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	29.2% 439mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.9% 182g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Frozen Whole Onions per 7 oz

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

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

• 7 ounces of Stewed Canned Tomatoes have 1.8 times more Vitamin B1, 1.5 times more Vitamin B2, 4.1 times more Vitamin B3, 41.5 times more Vitamin E and 6 times more Vitamin K than Frozen Whole Onions.
• While 7 oz of Frozen Whole Onions, Unprepared contain 5.5 times more Vitamin B6 and 4.2 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Frozen Whole Onions provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 7 ounces of Frozen Whole Onions have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Frozen Whole Onions, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Stewed Canned Tomatoes have 2.2 times more Copper, 2.9 times more Iron, 1.5 times more Potassium and 22.1 times more Sodium than Frozen Whole Onions.
• While 7 oz of Frozen Whole Onions, Unprepared contain 2.1 times more Manganese than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Frozen Whole Onions contain similar levels of Calcium, Magnesium, Phosphorus and Water per seven ounces.
• Both Stewed Canned Ripe Red Tomatoes as well as Frozen Whole Onions, Unprepared lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Whole Onions, Unprepared contain 1.4 times more Carbohydrate and 1.7 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Frozen Whole Onions offer comparable quantities of Sugars per seven ounces.
• Both Stewed Canned Ripe Red Tomatoes as well as Frozen Whole Onions, Unprepared provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.