Comparing Nutrients in 100 grams Tomato Juice with Salt VS Frozen Whole Onions

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Frozen Whole Onions	9%	1%	90%

Macro Nutrients

	Tomato Juice with Salt	Frozen Whole Onions	Recommended Dietary Allowance
Energy	0.59% 17kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	0.062% 0.06g	97g per day for Men 19-50 years
Saturated Fat	0.059% 0.019g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.022g	0.14% 0.024g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.7% 3.53g	6.5% 8.45g	130g per day for Men 19-50 years
Sugars	3.56% 2.58g	5.26% 3.8g	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	1.83% 1.33g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	1.05% 0.4g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	1.5% 0.85g	1.6% 0.89g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Frozen Whole Onions	Recommended Dietary Allowance
Vitamin A	2.56% 23μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	2.17% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	1.85% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	1.1% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2% 0.099mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.4% 0.07mg	7.15% 0.093mg	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% 20μg	5.25% 21μg	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	78% 70mg	8.9% 8mg	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	2.13% 0.32mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.3μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Frozen Whole Onions	Recommended Dietary Allowance
Calcium	1% 10mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	5.56% 0.05mg	0.9mg per day for Men 19-50 years
Fluoride	0.17% 6.9μg	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	4.88% 0.39mg	5.75% 0.46mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	2.96% 0.068mg	5.43% 0.13mg	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	2.7% 19mg	3.3% 23mg	700mg per day for Men 19-50 years
Potassium	6.4% 217mg	4.18% 142mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	17% 253mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	2.55% 94g	2.44% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Frozen Whole Onions per 100 g

Compare the macro and micronutrient content in 100 g of Tomato Juice with Salt versus 100 g of Frozen Whole Onions to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Tomato Juice with Salt vs Frozen Whole Onions:

• 100 grams of Tomato Juice with Salt have more Vitamin A, 3.8 times more Vitamin B1, 3.3 times more Vitamin B2, 3.8 times more Vitamin B3, 8.8 times more Vitamin C and 16 times more Vitamin E than Frozen Whole Onions.
• While 100 g of Frozen Whole Onions, Unprepared contain 1.3 times more Vitamin B6 than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Frozen Whole Onions provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Frozen Whole Onions have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin E
• Both Canned Tomato Juice with Salt as well as Frozen Whole Onions, Unprepared have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Tomato Juice with Salt vs Frozen Whole Onions:

• 100 grams of Tomato Juice with Salt have 1.5 times more Potassium and 25.3 times more Sodium than Frozen Whole Onions.
• While 100 g of Frozen Whole Onions, Unprepared contain 3.6 times more Calcium and 1.8 times more Manganese than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Frozen Whole Onions contain similar levels of Copper, Iron, Magnesium, Phosphorus and Water per 100 grams.
• 100 grams of Tomato Juice with Salt lack sufficient amounts of Calcium
• Both Canned Tomato Juice with Salt as well as Frozen Whole Onions, Unprepared lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Frozen Whole Onions, Unprepared contain 2.4 times more Carbohydrate, 1.5 times more Sugars and 4.3 times more Fiber than Canned Tomato Juice with Salt.
• 100 grams of Tomato Juice with Salt provide inadequate amounts of Fiber
• Both Canned Tomato Juice with Salt as well as Frozen Whole Onions, Unprepared provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 100 grams.