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

Macros Ratio

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

Macro Nutrients

	Stewed Canned Tomatoes	Young Green Onions	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	1.85% 53.6kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	0.95% 0.16g	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	8.76% 11.4g	130g per day for Men 19-50 years
Sugars	9.63% 7g	10.7% 7.76g	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	5.8% 4.2g	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	% 3.25g	g per day for Men 19-50 years
Sucrose	% 0.04g	% 0.32g	g per day for Men 19-50 years
Fiber	5.22% 2g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	3.44% 1.92g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Young Green Onions	Recommended Dietary Allowance
Vitamin A	2% 18μg	44% 397μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	13.4% 0.17mg	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	15% 59.5μg	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	29.5% 26.6mg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	258% 310μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Young Green Onions	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	6.84% 0.062mg	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	12.7% 1mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	13% 0.3mg	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	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	29.2% 439mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.9% 182g	4.95% 183g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 7 ounces of Stewed Canned Tomatoes vs Young Green Onions:

• 7 ounces of Stewed Canned Tomatoes have 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.
• While 7 oz of Young Green Onions, tops only contain 22.2 times more Vitamin A, 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 Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Young Green Onions provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• 7 ounces of Young Green Onions have insufficient amounts of Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Young Green Onions, tops only have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

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

Comparison of macro-nutrients per 7 ounces:

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