Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Frozen Par Fried Breaded Onion Rings

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Frozen Par Fried Breaded Onion Rings	5%	49%	46%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Frozen Par Fried Breaded Onion Rings	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	17.7% 512kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	28% 9g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	18.6% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	29.8% 5.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.12% 7.96g	46.6% 60.6g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	NA	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.66% 1.4g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	11% 6.25g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Frozen Par Fried Breaded Onion Rings	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	8.6% 1.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	20% 0.26mg	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	6.45% 25.8μg	24% 95μg	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	50.3% 45.2mg	10% 9.13mg	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	7.4% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Frozen Par Fried Breaded Onion Rings	Recommended Dietary Allowance
Calcium	2.2% 22mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	16.3% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.73% 109μg	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	17% 1.35mg	23% 1.85mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	25.8% 0.59mg	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	7.94% 55.6mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	11% 377mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	32.5% 488mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	5.06% 187g	2.75% 102g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Frozen Par Fried Breaded Onion Rings:

• Cooked Ripe Red Tomatoes have more Vitamin A and 5 times more Vitamin C than Frozen Par Fried Breaded Onion Rings, Unprepared.
• While Frozen Par Fried Breaded Onion Rings, Unprepared contain 2.8 times more Vitamin B1, 3.6 times more Vitamin B2, 1.3 times more Vitamin B3, 1.9 times more Vitamin B5, 1.7 times more Vitamin B6 and 3.7 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Frozen Par Fried Breaded Onion Rings, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Frozen Par Fried Breaded Onion Rings:

• Cooked Ripe Red Tomatoes have 1.8 times more Water than Frozen Par Fried Breaded Onion Rings, Unprepared.
• While Frozen Par Fried Breaded Onion Rings, Unprepared contain 4.2 times more Calcium, 1.4 times more Iron, 1.6 times more Magnesium, 2.8 times more Manganese, 1.8 times more Phosphorus, 4.8 times more Selenium, 22.4 times more Sodium and 2.6 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Frozen Par Fried Breaded Onion Rings, Unprepared have similar amounts of Copper and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Par Fried Breaded Onion Rings, Unprepared contain 14.3 times more Energy, 128.2 times more Fat, 302.3 times more Saturated Fat, 75 times more Omega 3, 60.7 times more Omega 6, 7.6 times more Carbohydrate, 2.6 times more Fiber and 3.3 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Frozen Par Fried Breaded Onion Rings, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.