Comparing Nutrients in 100 grams Stewed Canned Tomatoes VS Spring Or Scallions Onions

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Spring Or Scallions Onions	19%	4%	77%

Macro Nutrients

	Stewed Canned Tomatoes	Spring Or Scallions Onions	Recommended Dietary Allowance
Energy	0.9% 26kcal	1.1% 32kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.1% 0.032g	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	0.41% 0.07g	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	5.65% 7.34g	130g per day for Men 19-50 years
Sugars	4.86% 3.52g	3.2% 2.33g	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	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 0.02g	NA	g per day for Men 19-50 years
Fiber	2.63% 1g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	3.27% 1.83g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Spring Or Scallions Onions	Recommended Dietary Allowance
Vitamin A	1% 9μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.46% 0.71mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.11mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	4.7% 0.061mg	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	16% 64μg	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	21% 19mg	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	3.67% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	173% 207μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Spring Or Scallions Onions	Recommended Dietary Allowance
Calcium	3.4% 34mg	7.2% 72mg	1000mg per day for Men 19-50 years
Copper	12.4% 0.11mg	9.22% 0.083mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	16.6% 1.33mg	18.5% 1.48mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	6.96% 0.16mg	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	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	8.1% 276mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	14.7% 221mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	3.55% 0.39mg	11mg per day for Men 19-50 years
Water	2.47% 92g	2.43% 90g	3700g per day for Men 19-50 years

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

• Stewed Canned Ripe Red Tomatoes have 1.4 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.5 times more Vitamin E than Raw Spring Or Scallions Onions.
• While Raw Spring Or Scallions Onions contain 5.6 times more Vitamin A, 2.3 times more Vitamin B2, 3.6 times more Vitamin B6, 12.8 times more Vitamin B9, 2.4 times more Vitamin C and 86.3 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Raw Spring Or Scallions Onions have similar amounts of Vitamin B1 per 100 g.
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Spring Or Scallions Onions have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Stewed Canned Ripe Red Tomatoes have 1.3 times more Copper and 13.8 times more Sodium than Raw Spring Or Scallions Onions.
• While Raw Spring Or Scallions Onions contain 2.1 times more Calcium, 1.7 times more Magnesium, 2.7 times more Manganese, 1.9 times more Phosphorus, 1.3 times more Potassium and 2.3 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Raw Spring Or Scallions Onions have similar amounts of Iron, Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Stewed Canned Ripe Red Tomatoes have 1.5 times more Sugars than Raw Spring Or Scallions Onions.
• While Raw Spring Or Scallions Onions contain 2.6 times more Fiber and 2 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Raw Spring Or Scallions Onions have similar amounts of Energy and Carbohydrate per 100 g.
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Spring Or Scallions Onions have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.