Comparing Nutrients in 100 calories Cooked Asparagus VS Canned Tomatoes with Green Chilies

Weight per 100 calories

• Cooked Asparagus: 455g
• Canned Tomatoes with Green Chilies: 667g

Cooked Asparagus have 1.5 times more energy per 100g than Canned Tomatoes with Green Chilies. It has very low energy density when compared to other foods. Canned Red Ripe Tomatoes with Green Chilies having very low energy density.

Discover which food has more nutrients per 100 calories - Cooked Asparagus or Canned Tomatoes with Green Chilies?

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus	34%	7%	59%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Cooked Asparagus	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.55% 0.53g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	8.24% 0.13g	0.42% 0.007g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	18.6% 24g	130g per day for Men 19-50 years
Sugars	8.15% 5.9g	NA	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	4.95% 3.6g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	24% 9.1g	NA	38g per day for Men 19-50 years
Protein	19.5% 11g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	25.3% 227μg	15% 133μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.4% 0.74mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.6% 0.63mg	9.74% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.8% 4.93mg	26.7% 4.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.02mg	19.7% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	53% 0.69mg	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	169% 677μg	15% 60μg	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	39% 35mg	46% 41.3mg	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	45.5% 6.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	192% 230μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	10.5% 105mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	66.7% 0.6mg	0.9mg per day for Men 19-50 years
Fluoride	2.5% 100μg	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	51.7% 4.14mg	21.7% 1.73mg	8mg per day for Men 19-50 years
Magnesium	15% 63.6mg	17.5% 73.3mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	38.3% 0.88mg	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	35% 245mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	30% 1018mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	50.4% 27.7μg	4.85% 2.67μg	55μg per day for Men 19-50 years
Sodium	4.24% 63.6mg	178% 2673mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	7.88% 0.87mg	11mg per day for Men 19-50 years
Water	11.4% 421g	17% 628g	3700g per day for Men 19-50 years

Cooked Asparagus VS Canned Tomatoes With Green Chilies Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Asparagus or Canned Tomatoes with Green Chilies?

Lets compare vitamin content per 100 calories of Cooked Asparagus vs Canned Tomatoes with Green Chilies:

• 100 calories of Cooked Asparagus have 1.7 times more Vitamin A, 3.2 times more Vitamin B1, 5 times more Vitamin B2 and 11.3 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 100 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 1.9 times more Vitamin B6 than Boiled and Drained Asparagus.
• Both Cooked Asparagus and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin C per 100 calories.
• Both Boiled and Drained Asparagus as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cooked Asparagus vs Canned Tomatoes with Green Chilies:

• 100 calories of Cooked Asparagus have 1.3 times more Copper, 2.4 times more Iron, 2.6 times more Phosphorus, 1.4 times more Potassium, 10.4 times more Selenium and 3.1 times more Zinc than Canned Tomatoes with Green Chilies.
• While 100 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 1.3 times more Calcium, 1.3 times more Manganese, 42 times more Sodium and 1.5 times more Water than Boiled and Drained Asparagus.
• Both Cooked Asparagus and Canned Tomatoes with Green Chilies contain similar levels of Magnesium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Asparagus have 19.8 times more Omega 3, 1.8 times more Omega 6 and 2.4 times more Protein than Canned Tomatoes with Green Chilies.
• While 100 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 1.3 times more Carbohydrate than Boiled and Drained Asparagus.
• Both Cooked Asparagus and Canned Tomatoes with Green Chilies offer comparable quantities of Energy per 100 calories.
• 100 calories of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6