Comparing Nutrients in 100 grams Boiled Onions VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Onions	11%	4%	85%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Boiled Onions	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	1.5% 44kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.097% 0.031g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	0.25% 0.042g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.8% 10g	3.1% 4g	130g per day for Men 19-50 years
Sugars	6.52% 4.73g	3.43% 2.5g	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	2% 1.44g	1.8% 1.3g	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	% 2.2g	% 1.18g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 0g	g per day for Men 19-50 years
Fiber	3.7% 1.4g	1.84% 0.7g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Boiled Onions	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.67% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.5% 0.042mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.77% 0.023mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.03% 0.17mg	3.33% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	6.08% 0.079mg	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	3.75% 15μg	3.25% 13μg	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	5.78% 5.2mg	25.3% 23mg	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	0.13% 0.02mg	3.73% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.42% 0.5μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Onions	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	2.2% 22mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	7.44% 0.067mg	8.33% 0.075mg	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	3% 0.24mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	6.65% 0.15mg	4.57% 0.11mg	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% 35mg	4% 28mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	6.4% 218mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	1.9% 0.21mg	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	2.37% 88g	2.55% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Onions vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Onions have 1.6 times more Vitamin B6 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, 3.2 times more Vitamin B3, 4.4 times more Vitamin C, 28 times more Vitamin E and 5.6 times more Vitamin K than Boiled and Drained Onions.
• Both Boiled and Drained Onions and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9 per 100 g.
• Both Boiled and Drained Onions as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Onions vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Onions have 2 times more Calcium, 1.2 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus and 1.5 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.8 times more Iron and 1.3 times more Potassium than Boiled and Drained Onions.
• Both Boiled and Drained Onions and Cooked Ripe Red Tomatoes have similar amounts of Copper, Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Onions have 2.4 times more Energy, 2.5 times more Carbohydrate, 1.9 times more Sugars, 2 times more Fiber and 1.4 times more Protein than Cooked Ripe Red Tomatoes.
• Both Boiled and Drained Onions and Cooked Ripe Red Tomatoes have similar amounts of Fructose per 100 g.
• Both Boiled and Drained Onions as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.