Comparing Nutrients in 100 grams Stewed Canned Tomatoes VS Young Green Onions

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Young Green Onions	12%	14%	74%

Macro Nutrients

	Stewed Canned Tomatoes	Young Green Onions	Recommended Dietary Allowance
Energy	0.9% 26kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.074g	0.48% 0.081g	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	4.4% 5.74g	130g per day for Men 19-50 years
Sugars	4.86% 3.52g	5.4% 3.9g	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	2.92% 2.12g	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	% 1.64g	g per day for Men 19-50 years
Sucrose	% 0.02g	% 0.16g	g per day for Men 19-50 years
Fiber	2.63% 1g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	1.73% 0.97g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Young Green Onions	Recommended Dietary Allowance
Vitamin A	1% 9μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.46% 0.71mg	2.06% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.11mg	2.76% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	6.77% 0.088mg	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	7.5% 30μg	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	15% 13.4mg	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	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	130% 156μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Young Green Onions	Recommended Dietary Allowance
Calcium	3.4% 34mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	12.4% 0.11mg	3.44% 0.031mg	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	6.38% 0.51mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	6.52% 0.15mg	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	3.57% 25mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	4.68% 159mg	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	1% 15mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.47% 92g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Young Green Onions per 100 g

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

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

• 100 grams of Stewed Canned Tomatoes have 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 2.2 times more Vitamin B3 and 4 times more Vitamin E than Young Green Onions.
• While 100 g of Young Green Onions, tops only contain 22.2 times more Vitamin A, 5.2 times more Vitamin B6, 6 times more Vitamin B9, 1.7 times more Vitamin C and 65.1 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Young Green Onions provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• 100 grams of Young Green Onions have insufficient amounts of Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Young Green Onions, tops only have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Stewed Canned Tomatoes have 3.6 times more Copper, 2.6 times more Iron, 1.3 times more Potassium and 14.7 times more Sodium than Young Green Onions.
• While 100 g of Young Green Onions, tops only contain 1.5 times more Calcium, 1.3 times more Magnesium and 2.5 times more Manganese than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Young Green Onions contain similar levels of Phosphorus and Water per 100 grams.
• Both Stewed Canned Ripe Red Tomatoes as well as Young Green Onions, tops only lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Young Green Onions, tops only contain 13.3 times more Omega 3 and 1.8 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Young Green Onions offer comparable quantities of Carbohydrate, Sugars and Fructose per 100 grams.
• 100 grams of Stewed Canned Tomatoes provide inadequate amounts of Omega 3
• Both Stewed Canned Ripe Red Tomatoes as well as Young Green Onions, tops only provide inadequate amounts of Energy, Omega 6 and Protein in 100 grams.