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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Frozen Par Fried Breaded Onion Rings	5%	49%	46%

Macro Nutrients

	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	0.41% 0.4g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	28% 9g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	18.6% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	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	5.94% 7.7g	46.6% 60.6g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	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	3.75% 2.7g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	11% 6.25g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Frozen Par Fried Breaded Onion Rings	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	8.6% 1.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	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	30.2% 27mg	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	7.14% 1.07mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Frozen Par Fried Breaded Onion Rings	Recommended Dietary Allowance
Calcium	2% 20mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	16.3% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	23% 1.85mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	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	6.8% 47.6mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	11% 377mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	32.5% 488mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	5.07% 188g	2.75% 102g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have more Vitamin A and 3 times more Vitamin C than Frozen Par Fried Breaded Onion Rings, Unprepared.
• While Frozen Par Fried Breaded Onion Rings, Unprepared contain 2.7 times more Vitamin B1, 4.2 times more Vitamin B2, 2.7 times more Vitamin B5, 1.7 times more Vitamin B6 and 3.2 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Frozen Par Fried Breaded Onion Rings, Unprepared have similar amounts of Vitamin B3 per 7 oz.
• Both Raw 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 Tomatoes vs Frozen Par Fried Breaded Onion Rings:

• Raw Ripe Red Tomatoes have 1.2 times more Potassium and 1.8 times more Water than Frozen Par Fried Breaded Onion Rings, Unprepared.
• While Frozen Par Fried Breaded Onion Rings, Unprepared contain 4.6 times more Calcium, 1.3 times more Copper, 23.9 times more Fluoride, 3.4 times more Iron, 1.3 times more Magnesium, 2.6 times more Manganese, 2 times more Phosphorus, more Selenium, 49.2 times more Sodium and 2.1 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Frozen Par Fried Breaded Onion Rings, Unprepared contain 14.3 times more Energy, 70.5 times more Fat, 161.9 times more Saturated Fat, 50 times more Omega 3, 31.9 times more Omega 6, 7.8 times more Carbohydrate, 1.5 times more Fiber and 3.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Frozen Par Fried Breaded Onion Rings, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.