Comparing Nutrients in 100 grams Onions VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Onions	10%	2%	88%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Onions	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	1.38% 40kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	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	0.076% 0.013g	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	7.2% 9.34g	3.1% 4g	130g per day for Men 19-50 years
Sugars	5.85% 4.24g	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	1.78% 1.3g	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	% 1.97g	% 1.18g	g per day for Men 19-50 years
Sucrose	% 0.99g	% 0g	g per day for Men 19-50 years
Fiber	4.47% 1.7g	1.84% 0.7g	38g per day for Men 19-50 years
Protein	1.96% 1.1g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	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	3.83% 0.046mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.08% 0.027mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.73% 0.12mg	3.33% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.46% 0.12mg	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	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	4.75% 19μg	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	8.22% 7.4mg	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	0.33% 0.4μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	2.3% 23mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	8.33% 0.075mg	0.9mg per day for Men 19-50 years
Fluoride	0.028% 1.1μg	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	2.63% 0.21mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	5.6% 0.13mg	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	4.14% 29mg	4% 28mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	6.4% 218mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	2.4% 89g	2.55% 94g	3700g per day for Men 19-50 years

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

• Raw Onions have 1.3 times more Vitamin B1, 1.2 times more Vitamin B2, 1.5 times more Vitamin B6 and 1.5 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, 4.6 times more Vitamin B3, 3.1 times more Vitamin C, 28 times more Vitamin E and 7 times more Vitamin K than Raw Onions.
• Both Raw Onions and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B5 per 100 g.
• Both Raw 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 Onions vs Cooked Ripe Red Tomatoes:

• Raw Onions have 2.1 times more Calcium, 1.2 times more Manganese and 1.2 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.9 times more Copper, 3.2 times more Iron and 1.5 times more Potassium than Raw Onions.
• Both Raw Onions and Cooked Ripe Red Tomatoes have similar amounts of Magnesium, Phosphorus and Water per 100 g.
• Both Raw Onions as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Onions have 2.2 times more Energy, 2.3 times more Carbohydrate, 1.7 times more Sugars and 2.4 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Raw Onions and Cooked Ripe Red Tomatoes have similar amounts of Fructose and Protein per 100 g.
• Both Raw Onions as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.