Comparing Nutrients in 100 grams Stewed Canned Tomatoes VS Onions

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Onions	10%	2%	88%

Macro Nutrients

	Stewed Canned Tomatoes	Onions	Recommended Dietary Allowance
Energy	0.9% 26kcal	1.38% 40kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.074g	0.076% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	7.2% 9.34g	130g per day for Men 19-50 years
Sugars	4.86% 3.52g	5.85% 4.24g	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	2.6% 1.88g	1.78% 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	% 1.63g	% 1.97g	g per day for Men 19-50 years
Sucrose	% 0.02g	% 0.99g	g per day for Men 19-50 years
Fiber	2.63% 1g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	1.96% 1.1g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Onions	Recommended Dietary Allowance
Vitamin A	1% 9μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	2.08% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.46% 0.71mg	0.73% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.11mg	2.46% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	9.23% 0.12mg	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	1.25% 5μg	4.75% 19μg	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	8.78% 7.9mg	8.22% 7.4mg	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	5.53% 0.83mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Onions	Recommended Dietary Allowance
Calcium	3.4% 34mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	12.4% 0.11mg	4.33% 0.039mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.028% 1.1μg	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	16.6% 1.33mg	2.63% 0.21mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	5.6% 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	2.86% 20mg	4.14% 29mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	14.7% 221mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.47% 92g	2.4% 89g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Onions per 100 g

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

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

• 100 grams of Stewed Canned Tomatoes have 1.3 times more Vitamin B2, 6.2 times more Vitamin B3, 41.5 times more Vitamin E and 6 times more Vitamin K than Onions.
• While 100 g of Raw Onions contain 7.1 times more Vitamin B6 and 3.8 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Onions provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin C per 100 grams.
• 100 grams of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 100 grams of Onions have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Onions have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Stewed Canned Tomatoes have 1.5 times more Calcium, 2.9 times more Copper, 6.3 times more Iron, 1.4 times more Potassium and 55.3 times more Sodium than Onions.
• While 100 g of Raw Onions contain 2.2 times more Manganese and 1.5 times more Phosphorus than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Onions contain similar levels of Magnesium and Water per 100 grams.
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Onions lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Stewed Canned Tomatoes have 1.5 times more Fructose than Onions.
• While 100 g of Raw Onions contain 1.5 times more Carbohydrate and 1.7 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Onions offer comparable quantities of Sugars per 100 grams.
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Onions provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 100 grams.