Comparing Nutrients in 14 ounces Canned Asparagus VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus	35%	24%	41%
Tomatoes	17%	9%	74%

Macro Nutrients

	Canned Asparagus	Tomatoes	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.58g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	1.82% 0.58g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.5% 9.76g	12% 15.4g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	14.4% 10.4g	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	NA	7.5% 5.44g	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	NA	% 4.96g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	15% 8.5g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus	Tomatoes	Recommended Dietary Allowance
Vitamin A	18% 163μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.7% 3.8mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	95% 381μg	15% 59.5μg	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	81% 73mg	60.4% 54.4mg	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	32.3% 4.84mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	137% 164μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus	Tomatoes	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	42.3% 0.38mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.13μg	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	91% 7.26mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	29.3% 0.67mg	19.7% 0.45mg	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	24.4% 171mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	20% 683mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.75μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	76% 1139mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	10% 373g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Asparagus vs Tomatoes:

• Canned Asparagus Solids have 1.6 times more Vitamin B1, 5.3 times more Vitamin B2, 1.6 times more Vitamin B3, 1.6 times more Vitamin B5, 1.4 times more Vitamin B6, 6.4 times more Vitamin B9, 1.3 times more Vitamin C, 2.3 times more Vitamin E and 5.2 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Canned Asparagus Solids and Raw Ripe Red Tomatoes have similar amounts of Vitamin A per 14 oz.
• Both Canned Asparagus Solids as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Asparagus vs Tomatoes:

• Canned Asparagus Solids have 1.6 times more Calcium, 1.6 times more Copper, 6.8 times more Iron, 1.5 times more Manganese, 1.8 times more Phosphorus, more Selenium, 57.4 times more Sodium and 2.4 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Potassium than Canned Asparagus Solids.
• Both Canned Asparagus Solids and Raw Ripe Red Tomatoes have similar amounts of Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Asparagus Solids have 3.4 times more Omega 6, 1.3 times more Fiber and 2.4 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.6 times more Carbohydrate and 2.5 times more Sugars than Canned Asparagus Solids.
• Both Canned Asparagus Solids as well as Raw Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.