Comparing Nutrients in 7 ounces Tomatoes VS Spring Or Scallions Onions

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Spring Or Scallions Onions	19%	4%	77%

Macro Nutrients

	Tomatoes	Spring Or Scallions Onions	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	2.2% 63.5kcal	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	0.2% 0.064g	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	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	6.38% 4.62g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	6.5% 3.63g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Spring Or Scallions Onions	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	6.5% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	2.98% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	9.3% 0.12mg	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	31.8% 127μg	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	41.5% 37.3mg	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	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	342% 411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Spring Or Scallions Onions	Recommended Dietary Allowance
Calcium	2% 20mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	18.3% 0.16mg	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	36.7% 2.94mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	14% 0.32mg	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	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	16% 548mg	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	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	5.07% 188g	4.8% 178g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Spring Or Scallions Onions:

• Raw Ripe Red Tomatoes have 1.3 times more Vitamin B6 than Raw Spring Or Scallions Onions.
• While Raw Spring Or Scallions Onions contain 1.5 times more Vitamin B1, 4.2 times more Vitamin B2, 4.3 times more Vitamin B9, 1.4 times more Vitamin C and 26.2 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Spring Or Scallions Onions have similar amounts of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin E per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Spring Or Scallions Onions have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Spring Or Scallions Onions:

• Raw Spring Or Scallions Onions contain 7.2 times more Calcium, 1.4 times more Copper, 5.5 times more Iron, 1.8 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus, more Selenium, 3.2 times more Sodium and 2.3 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Spring Or Scallions Onions have similar amounts of Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Spring Or Scallions Onions contain 1.8 times more Energy, 1.9 times more Carbohydrate, 2.2 times more Fiber and 2.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Spring Or Scallions Onions have similar amounts of Sugars per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Spring Or Scallions Onions have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.