Comparing Nutrients in 100 calories Onions FlakesVS Tomatoes in Juice with Salt

Weight per 100 calories

Onions Flakes

28.7g

Tomatoes in Juice with Salt

625g

Onions Flakes have 21.8 times more energy per 100g than Tomatoes in Juice with Salt. It has high energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Which food has more nutrients per 100 calories - Onions Flakes or Tomatoes in Juice with Salt?

Macros Ratio

Protein Fat Carbs

Onions Flakes

10%

89%

Tomatoes in Juice with Salt

16%

12%

72%

100 kcal ▼

Macro Nutrients

Onions Flakesvs Tomatoes in Juice with Salt

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.14%0.13g

Fat

1.6%1.56g

0.13 gvs1.56 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.07%0.022g

Saturated Fat

0.66%0.21g

0.022 gvs0.21 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.16%0.003g

Omega 3

1.56%0.025g

0.003 gvs0.025 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.29%0.049g

Omega 6

3.57%0.61g

0.049 gvs0.61 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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18.4%24g

Carbohydrate

16.7%21.7g

24 gvs21.7 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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14.8%10.7g

Sugars

22%16g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

10.7 gvs16 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

11.3%8.2g

≤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]

NA gvs8.2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%7.75g

NA gvs7.75 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0g

NA gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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6.94%2.64g

Fiber

31.3%12g

2.64 gvs12 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.58%2.56g

Protein

8.8%4.94g

2.56 gvs4.94 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Onions Flakesvs Tomatoes in Juice with Salt

0.032%0.29μg

Vitamin A

14%125μg

RAE, retinol activity equivalents

0.29 μgvs125 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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12%0.14mg

Vitamin B1

299%3.6mg

Thiamine

0.14 mgvs3.6 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2.2%0.029mg

Vitamin B2

26.4%0.34mg

Riboflavin

0.029 mgvs0.34 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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1.77%0.28mg

Vitamin B3

28%4.45mg

Niacin, nicotinic acid, niacinamide

0.28 mgvs4.45 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.9%0.4mg

Vitamin B5

14.6%0.73mg

Pantothenic acid

0.4 mgvs0.73 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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35.3%0.46mg

Vitamin B6

53.4%0.69mg

Pyridoxine

0.46 mgvs0.69 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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12%47.6μg

Vitamin B9

12.5%50μg

Folates and Folic Acid

47.6 μgvs50 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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24%21.5mg

Vitamin C

87.5%78.8mg

Ascorbic acid

21.5 mgvs78.8 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.34%0.052mg

Vitamin E

24.6%3.7mg

Tocopherols and Tocotrienols

0.052 mgvs3.7 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.91%1.1μg

Vitamin K

13.5%16.3μg

Phytomenadione or phylloquinone

1.1 μgvs16.3 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Onions Flakesvs Tomatoes in Juice with Salt

7.36%73.6mg

Calcium

20.6%206mg

73.6 mgvs206 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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13.2%0.12mg

Copper

36%0.33mg

0.12 mgvs0.33 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.8%32μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs32 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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5.55%0.44mg

Iron

44.5%3.56mg

0.44 mgvs3.56 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.28%26.4mg

Magnesium

15%62.5mg

26.4 mgvs62.5 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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17.3%0.4mg

Manganese

18.5%0.43mg

0.4 mgvs0.43 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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12.4%87mg

Phosphorus

15%106mg

87 mgvs106 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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13.7%465mg

Potassium

35%1194mg

465 mgvs1194 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.6%1.43μg

Selenium

7.95%4.38μg

1.43 μgvs4.38 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.4%6mg

Sodium

48%719mg

6 mgvs719 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.92%0.54mg

Zinc

6.8%0.75mg

0.54 mgvs0.75 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.03%1.13g

Water

16%592g

1.13 gvs592 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Onions Flakes vs Tomatoes in Juice with Salt:

Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 436.3 times more Vitamin A, 25.1 times more Vitamin B1, 12 times more Vitamin B2, 15.7 times more Vitamin B3, 1.8 times more Vitamin B5, 1.5 times more Vitamin B6, 3.7 times more Vitamin C, 71.5 times more Vitamin E and 14.9 times more Vitamin K than Dry Onions Flakes.
Both Dry Onions Flakes and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B9 per 100 kcal.
Both Dry Onions Flakes as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Onions Flakes vs Tomatoes in Juice with Salt:

Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.8 times more Calcium, 2.7 times more Copper, 8 times more Iron, 2.4 times more Magnesium, 2.6 times more Potassium, 3.1 times more Selenium, 119.4 times more Sodium, 1.4 times more Zinc and 525.9 times more Water than Dry Onions Flakes.
Both Dry Onions Flakes and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Manganese and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 11.9 times more Fat, 9.7 times more Omega 3, 12.4 times more Omega 6, 1.5 times more Sugars, 4.5 times more Fiber and 1.9 times more Protein than Dry Onions Flakes.
Both Dry Onions Flakes and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Dry Onions Flakes as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Onions FlakesVS Canned Onions with LiquidsTomatoes in Juice with SaltVS Canned Onions with LiquidsOnions FlakesVS Stewed Canned TomatoesTomatoes in Juice with SaltVS Stewed Canned Tomatoes

Compare Foods

Comparing Nutrients in 100 calories Onions FlakesVS Tomatoes in Juice with Salt

Weight per 100 calories

Which food has more nutrients per 100 calories - Onions Flakes or Tomatoes in Juice with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: