Comparing Nutrients in 100 grams Welsh Onions VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Welsh Onions	20%	10%	70%
Tomatoes	17%	9%	74%

Macro Nutrients

	Welsh Onions	Tomatoes	Recommended Dietary Allowance
Energy	1.17% 34kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.088% 0.028g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.87% 0.15g	0.47% 0.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5% 6.5g	3% 3.9g	130g per day for Men 19-50 years
Sugars	3% 2.18g	3.63% 2.63g	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	1.9% 1.37g	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	% 1.25g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	6.3% 2.4g	3.16% 1.2g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	1.57% 0.88g	56g per day for Men 19-50 years

Vitamins

	Welsh Onions	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	4.67% 42μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	3.1% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	1.46% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.4% 0.17mg	1.8% 0.089mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.54% 0.072mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1.56% 0.47μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4% 16μg	3.75% 15μg	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% 27mg	15.2% 13.7mg	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	3.4% 0.51mg	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	161% 193μg	6.6% 7.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Welsh Onions	Tomatoes	Recommended Dietary Allowance
Calcium	1.8% 18mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	7.78% 0.07mg	6.56% 0.059mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.058% 2.3μg	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	15.3% 1.22mg	3.38% 0.27mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	5.96% 0.14mg	4.96% 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	7% 49mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	4.73% 0.52mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.55% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Welsh Onions vs Tomatoes:

• Raw Welsh Onions have 1.4 times more Vitamin B1, 4.7 times more Vitamin B2, 1.9 times more Vitamin B5, 2 times more Vitamin C and 24.5 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.5 times more Vitamin B3 than Raw Welsh Onions.
• Both Raw Welsh Onions and Raw Ripe Red Tomatoes have similar amounts of Vitamin B6, Vitamin B9 and Vitamin E per 100 g.
• Both Raw Welsh Onions as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Welsh Onions vs Tomatoes:

• Raw Welsh Onions have 1.8 times more Calcium, 4.5 times more Iron, 2.1 times more Magnesium, 1.2 times more Manganese, 2 times more Phosphorus, more Selenium, 3.4 times more Sodium and 3.1 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Welsh Onions and Raw Ripe Red Tomatoes have similar amounts of Copper, Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Welsh Onions have 1.9 times more Energy, 1.7 times more Carbohydrate, 2 times more Fiber and 2.2 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Welsh Onions and Raw Ripe Red Tomatoes have similar amounts of Sugars per 100 g.
• Both Raw Welsh Onions as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.