Comparing Nutrients in 100 grams Frozen Whole Onions VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Onions	9%	1%	90%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Frozen Whole Onions	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	1.2% 35kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.062% 0.06g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	0.44% 0.074g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.5% 8.45g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	5.26% 3.8g	4.86% 3.52g	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	NA	2.6% 1.88g	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	NA	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 0.02g	g per day for Men 19-50 years
Fiber	4.47% 1.7g	2.63% 1g	38g per day for Men 19-50 years
Protein	1.6% 0.89g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Onions	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.17% 0.026mg	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.85% 0.024mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.1% 0.18mg	4.46% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2% 0.099mg	2.3% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	1.3% 0.017mg	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	5.25% 21μg	1.25% 5μg	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	8.9% 8mg	8.78% 7.9mg	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	5.53% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Onions	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	3.6% 36mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	5.56% 0.05mg	12.4% 0.11mg	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	5.75% 0.46mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	5.43% 0.13mg	2.57% 0.059mg	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	3.3% 23mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	14.7% 221mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.47% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Whole Onions VS Stewed Canned Tomatoes per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Whole Onions versus 100 g of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Whole Onions vs Stewed Canned Tomatoes:

• 100 grams of Frozen Whole Onions have 5.5 times more Vitamin B6 and 4.2 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 100 g of Stewed Canned Ripe Red Tomatoes contain 1.8 times more Vitamin B1, 1.5 times more Vitamin B2, 4.1 times more Vitamin B3, 41.5 times more Vitamin E and 6 times more Vitamin K than Frozen Whole Onions, Unprepared.
• Both Frozen Whole Onions and Stewed Canned Tomatoes provide similar amounts of Vitamin C per 100 grams.
• 100 grams of Frozen Whole Onions have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K
• 100 grams of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Frozen Whole Onions, Unprepared as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Whole Onions vs Stewed Canned Tomatoes:

• 100 grams of Frozen Whole Onions have 2.1 times more Manganese than Stewed Canned Tomatoes.
• While 100 g of Stewed Canned Ripe Red Tomatoes contain 2.2 times more Copper, 2.9 times more Iron, 1.5 times more Potassium and 22.1 times more Sodium than Frozen Whole Onions, Unprepared.
• Both Frozen Whole Onions and Stewed Canned Tomatoes contain similar levels of Calcium, Magnesium, Phosphorus and Water per 100 grams.
• Both Frozen Whole Onions, Unprepared as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Whole Onions have 1.4 times more Carbohydrate and 1.7 times more Fiber than Stewed Canned Tomatoes.
• Both Frozen Whole Onions and Stewed Canned Tomatoes offer comparable quantities of Sugars per 100 grams.
• Both Frozen Whole Onions, Unprepared as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 100 grams.