Comparing Nutrients in 100 calories Onions FlakesVS Cooked Ripe Red Tomatoes

Weight per 100 calories

Onions Flakes

28.7g

Cooked Ripe Red Tomatoes

556g

Onions Flakes have 19.4 times more energy per 100g than Cooked Ripe Red Tomatoes. It has high energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Onions Flakes or Cooked Ripe Red Tomatoes?

Macros Ratio

Protein Fat Carbs

Onions Flakes

10%

89%

Cooked Ripe Red Tomatoes

18%

77%

100 kcal ▼

Macro Nutrients

Onions Flakesvs Cooked Ripe Red Tomatoes

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

0.63%0.61g

0.13 gvs0.61 g

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

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0.07%0.022g

Saturated Fat

0.26%0.083g

0.022 gvs0.083 g

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

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0.16%0.003g

Omega 3

0.69%0.011g

0.003 gvs0.011 g

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

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0.29%0.049g

Omega 6

1.37%0.23g

0.049 gvs0.23 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

17%22.3g

24 gvs22.3 g

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

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14.8%10.7g

Sugars

19%14g

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

10.7 gvs14 g

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

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Fructose

10%7.28g

≤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 gvs7.28 g

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

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Glucose

%6.56g

NA gvs6.56 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

10.2%3.9g

2.64 gvs3.9 g

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

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4.58%2.56g

Protein

9.42%5.28g

2.56 gvs5.28 g

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

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Vitamins

Onions Flakesvs Cooked Ripe Red Tomatoes

0.032%0.29μg

Vitamin A

15%133μg

RAE, retinol activity equivalents

0.29 μgvs133 μg

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

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12%0.14mg

Vitamin B1

16.7%0.2mg

Thiamine

0.14 mgvs0.2 mg

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

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2.2%0.029mg

Vitamin B2

9.4%0.12mg

Riboflavin

0.029 mgvs0.12 mg

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

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1.77%0.28mg

Vitamin B3

18.5%2.96mg

Niacin, nicotinic acid, niacinamide

0.28 mgvs2.96 mg

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

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7.9%0.4mg

Vitamin B5

14.3%0.72mg

Pantothenic acid

0.4 mgvs0.72 mg

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

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35.3%0.46mg

Vitamin B6

33.8%0.44mg

Pyridoxine

0.46 mgvs0.44 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

18%72.2μg

Folates and Folic Acid

47.6 μgvs72.2 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

141%127mg

Ascorbic acid

21.5 mgvs127 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

20.7%3.1mg

Tocopherols and Tocotrienols

0.052 mgvs3.1 mg

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

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0.91%1.1μg

Vitamin K

13%15.6μg

Phytomenadione or phylloquinone

1.1 μgvs15.6 μg

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

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Minerals

Onions Flakesvs Cooked Ripe Red Tomatoes

7.36%73.6mg

Calcium

6.1%61mg

73.6 mgvs61 mg

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

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13.2%0.12mg

Copper

46.3%0.42mg

0.12 mgvs0.42 mg

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

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Fluoride

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

NA μgvsNA μg

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

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5.55%0.44mg

Iron

47.2%3.78mg

0.44 mgvs3.78 mg

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

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6.28%26.4mg

Magnesium

12%50mg

26.4 mgvs50 mg

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

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17.3%0.4mg

Manganese

25.4%0.58mg

0.4 mgvs0.58 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

22.2%156mg

87 mgvs156 mg

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

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13.7%465mg

Potassium

35.6%1211mg

465 mgvs1211 mg

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

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2.6%1.43μg

Selenium

5.05%2.78μg

1.43 μgvs2.78 μg

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

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0.4%6mg

Sodium

4.07%61mg

6 mgvs61 mg

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

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4.92%0.54mg

Zinc

7.07%0.78mg

0.54 mgvs0.78 mg

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

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0.03%1.13g

Water

14%524g

1.13 gvs524 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 Cooked Ripe Red Tomatoes:

Cooked Ripe Red Tomatoes contain 465.3 times more Vitamin A, 1.4 times more Vitamin B1, 4.3 times more Vitamin B2, 10.4 times more Vitamin B3, 1.8 times more Vitamin B5, 1.5 times more Vitamin B9, 5.9 times more Vitamin C, 60.3 times more Vitamin E and 14.3 times more Vitamin K than Dry Onions Flakes.
Both Dry Onions Flakes and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B6 per 100 kcal.
Both Dry Onions Flakes as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Onions Flakes vs Cooked Ripe Red Tomatoes:

Dry Onions Flakes have 1.2 times more Calcium than Cooked Ripe Red Tomatoes.
While Cooked Ripe Red Tomatoes contain 3.5 times more Copper, 8.5 times more Iron, 1.9 times more Magnesium, 1.5 times more Manganese, 1.8 times more Phosphorus, 2.6 times more Potassium, 1.9 times more Selenium, 10.2 times more Sodium, 1.4 times more Zinc and 465.4 times more Water than Dry Onions Flakes.

Comparison of macro-nutrients per 100 calories:

Cooked Ripe Red Tomatoes contain 4.8 times more Omega 6, 1.3 times more Sugars, 1.5 times more Fiber and 2.1 times more Protein than Dry Onions Flakes.
Both Dry Onions Flakes and Cooked Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Dry Onions Flakes as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Onions FlakesVS Canned Onions with LiquidsCooked Ripe Red TomatoesVS Canned Onions with LiquidsOnions FlakesVS Tomatoes in Juice with SaltCooked Ripe Red TomatoesVS Tomatoes in Juice with Salt

Compare Foods

Comparing Nutrients in 100 calories Onions FlakesVS Cooked Ripe Red Tomatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Onions Flakes or Cooked Ripe Red Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: