Comparing Nutrients in 7 ounces Tomatoes VS Boiled Onions with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Boiled Onions with Salt	12%	4%	84%

Macro Nutrients

	Tomatoes	Boiled Onions with Salt	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	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	5.94% 7.7g	14.6% 19g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	13% 9.4g	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	7.3% 2.78g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Boiled Onions with Salt	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	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	2.05% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	19.7% 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	7.44% 29.8μg	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	11.5% 10.3mg	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	7.14% 1.07mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Boiled Onions with Salt	Recommended Dietary Allowance
Calcium	2% 20mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	14.8% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	5.95% 0.48mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	13.2% 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	6.8% 47.6mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	31.6% 474mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	5.07% 188g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Boiled Onions with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomatoes versus 7 oz of Boiled Onions with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomatoes vs Boiled Onions with Salt:

• 7 ounces of Tomatoes have more Vitamin A, 3.6 times more Vitamin B3, 2.6 times more Vitamin C, 27 times more Vitamin E and 15.8 times more Vitamin K than Boiled Onions with Salt.
• While 7 oz of Boiled and Drained Onions with Salt contain 1.3 times more Vitamin B5 and 1.6 times more Vitamin B6 than Raw Ripe Red Tomatoes.
• Both Tomatoes and Boiled Onions with Salt provide similar amounts of Vitamin B1 and Vitamin B9 per seven ounces.
• 7 ounces of Tomatoes have insufficient amounts of Vitamin B5
• 7 ounces of Boiled Onions with Salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin E and Vitamin K
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Onions with Salt have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomatoes vs Boiled Onions with Salt:

• 7 ounces of Tomatoes have 1.4 times more Potassium than Boiled Onions with Salt.
• While 7 oz of Boiled and Drained Onions with Salt contain 2.2 times more Calcium, 1.3 times more Manganese, 1.5 times more Phosphorus and 47.8 times more Sodium than Raw Ripe Red Tomatoes.
• Both Tomatoes and Boiled Onions with Salt contain similar levels of Copper, Iron, Magnesium and Water per seven ounces.
• 7 ounces of Tomatoes lack sufficient amounts of Calcium
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Onions with Salt lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Onions with Salt contain 2.5 times more Carbohydrate, 1.8 times more Sugars and 1.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Tomatoes and Boiled Onions with Salt offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Tomatoes provide inadequate amounts of Protein
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Onions with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.