Comparing Nutrients in 100 grams Tomato Juice with Salt VS Sweet Onions

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Sweet Onions	9%	2%	89%

Macro Nutrients

	Tomato Juice with Salt	Sweet Onions	Recommended Dietary Allowance
Energy	0.59% 17kcal	1.1% 32kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	0.082% 0.08g	97g per day for Men 19-50 years
Saturated Fat	0.059% 0.019g	NA	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	NA	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.022g	NA	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	5.8% 7.55g	130g per day for Men 19-50 years
Sugars	3.56% 2.58g	6.92% 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	1.83% 1.33g	2.8% 2.02g	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	% 2.26g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.72g	g per day for Men 19-50 years
Fiber	1.05% 0.4g	2.37% 0.9g	38g per day for Men 19-50 years
Protein	1.5% 0.85g	1.43% 0.8g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Sweet 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	3.4% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	0.83% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.96% 0.098mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.4% 0.07mg	10% 0.13mg	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	5.75% 23μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	78% 70mg	5.33% 4.8mg	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	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Sweet Onions	Recommended Dietary Allowance
Calcium	1% 10mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	6.22% 0.056mg	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	3.25% 0.26mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	2.96% 0.068mg	3.3% 0.076mg	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	3.86% 27mg	700mg per day for Men 19-50 years
Potassium	6.4% 217mg	3.5% 119mg	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	17% 253mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	2.55% 94g	2.47% 91g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Tomato Juice with Salt versus 100 g of Sweet 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 Sweet Onions:

• 100 grams of Tomato Juice with Salt have more Vitamin A, 2.4 times more Vitamin B1, 3.9 times more Vitamin B2, 5.1 times more Vitamin B3, 14.6 times more Vitamin C and 16 times more Vitamin E than Sweet Onions.
• While 100 g of Raw Sweet Onions contain 1.9 times more Vitamin B6 than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Sweet Onions provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Sweet Onions have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin E
• Both Canned Tomato Juice with Salt as well as Raw Sweet Onions have insufficient amounts of Vitamin D and Vitamin K in 100 grams.

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

• 100 grams of Tomato Juice with Salt have 1.5 times more Iron, 1.2 times more Magnesium, 1.8 times more Potassium and 31.6 times more Sodium than Sweet Onions.
• While 100 g of Raw Sweet Onions contain 2 times more Calcium, 1.3 times more Copper and 1.4 times more Phosphorus than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Sweet Onions contain similar levels of Manganese 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 Raw Sweet Onions lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Sweet Onions contain 2.1 times more Carbohydrate, 1.9 times more Sugars, 1.5 times more Fructose and 2.3 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 Raw Sweet Onions provide inadequate amounts of Energy and Protein in 100 grams.