Comparing Nutrients in 14 ounces Cooked Asparagus with Salt VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus with Salt	34%	7%	59%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Cooked Asparagus with Salt	Tomato Powder	Recommended Dietary Allowance
Energy	3% 87.3kcal	41.3% 1199kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	1.8% 1.75g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	228% 296g	130g per day for Men 19-50 years
Sugars	7.1% 5.16g	240% 174g	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	4.32% 3.14g	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	% 1.67g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	21% 7.94g	172% 65.5g	38g per day for Men 19-50 years
Protein	17% 9.53g	91% 51.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus with Salt	Tomato Powder	Recommended Dietary Allowance
Vitamin A	22% 198μg	380% 3421μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	302% 3.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.4% 0.55mg	232% 3.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	227% 36.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	298% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	140% 1.8mg	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	148% 591μg	119% 476μg	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	34% 30.6mg	515% 463mg	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	39.7% 5.95mg	324% 48.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 201μg	161% 194μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus with Salt	Tomato Powder	Recommended Dietary Allowance
Calcium	9.13% 91mg	66% 659mg	1000mg per day for Men 19-50 years
Copper	72.8% 0.65mg	547% 4.93mg	0.9mg per day for Men 19-50 years
Fluoride	2.17% 87μg	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	45% 3.6mg	226% 18mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	168% 706mg	420mg per day for Men 19-50 years
Manganese	26.6% 0.61mg	337% 7.74mg	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	30.6% 214mg	167% 1171mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	225% 7648mg	3400mg per day for Men 19-50 years
Selenium	44% 24.2μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	35.5% 532mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.4mg	61.7% 6.8mg	11mg per day for Men 19-50 years
Water	9.94% 368g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Asparagus with Salt VS Tomato Powder per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Asparagus with Salt versus 14 oz of Tomato Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Asparagus with Salt vs Tomato Powder:

• 14 ounces of Cooked Asparagus with Salt have 1.2 times more Vitamin B9 than Tomato Powder.
• While 14 oz of Tomato Powder contain 17.2 times more Vitamin A, 5.6 times more Vitamin B1, 5.5 times more Vitamin B2, 8.4 times more Vitamin B3, 16.7 times more Vitamin B5, 5.8 times more Vitamin B6, 15.2 times more Vitamin C and 8.2 times more Vitamin E than Boiled and Drained Asparagus with Salt.
• Both Cooked Asparagus with Salt and Tomato Powder provide similar amounts of Vitamin K per 14 ounces.
• Both Boiled and Drained Asparagus with Salt as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Asparagus with Salt vs Tomato Powder:

• 14 ounces of Cooked Asparagus with Salt have 1.8 times more Sodium and 30.3 times more Water than Tomato Powder.
• While 14 oz of Tomato Powder contain 7.2 times more Calcium, 7.5 times more Copper, 5 times more Iron, 12.7 times more Magnesium, 12.7 times more Manganese, 5.5 times more Phosphorus, 8.6 times more Potassium and 2.9 times more Zinc than Boiled and Drained Asparagus with Salt.
• Both Cooked Asparagus with Salt and Tomato Powder contain similar levels of Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Tomato Powder contain 13.7 times more Energy, 18.2 times more Carbohydrate, 33.8 times more Sugars, 8.3 times more Fiber and 5.4 times more Protein than Boiled and Drained Asparagus with Salt.
• 14 ounces of Cooked Asparagus with Salt provide inadequate amounts of Energy
• Both Boiled and Drained Asparagus with Salt as well as Tomato Powder provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.