Comparing Nutrients in 14 ounces Cooked Asparagus with Salt VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus with Salt	34%	7%	59%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cooked Asparagus with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	3% 87.3kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	2.26% 0.38g	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	10.6% 13.8g	130g per day for Men 19-50 years
Sugars	7.1% 5.16g	14% 10g	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	7.17% 5.2g	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	% 4.92g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 0g	g per day for Men 19-50 years
Fiber	21% 7.94g	20% 7.54g	38g per day for Men 19-50 years
Protein	17% 9.53g	5.6% 3.14g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	22% 198μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	190% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.4% 0.55mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	9.3% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	34% 0.44mg	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	7.94% 31.8μg	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	55.6% 50mg	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	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 201μg	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	9.13% 91mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	72.8% 0.65mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	2.17% 87μg	0.51% 20.2μg	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	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	26.6% 0.61mg	11.7% 0.27mg	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	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	22.3% 758mg	3400mg per day for Men 19-50 years
Selenium	44% 24.2μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	30.4% 456mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.4mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	9.94% 368g	10% 376g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Asparagus with Salt VS Tomatoes in Juice with Salt per 14 oz

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

Lets compare vitamin content per 14 ounces of Cooked Asparagus with Salt vs Tomatoes in Juice with Salt:

• 14 ounces of Cooked Asparagus with Salt have 2.5 times more Vitamin A, 2.5 times more Vitamin B2, 1.5 times more Vitamin B3, 1.9 times more Vitamin B5, 18.6 times more Vitamin B9, 2.5 times more Vitamin E and 19.5 times more Vitamin K than Tomatoes in Juice with Salt.
• While 14 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 3.5 times more Vitamin B1, 1.4 times more Vitamin B6 and 1.6 times more Vitamin C than Boiled and Drained Asparagus with Salt.
• Both Boiled and Drained Asparagus with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Asparagus with Salt vs Tomatoes in Juice with Salt:

• 14 ounces of Cooked Asparagus with Salt have 3.2 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 2.3 times more Manganese, 3.2 times more Phosphorus, 8.7 times more Selenium, 2.1 times more Sodium and 5 times more Zinc than Tomatoes in Juice with Salt.
• While 14 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.4 times more Calcium than Boiled and Drained Asparagus with Salt.
• Both Cooked Asparagus with Salt and Tomatoes in Juice with Salt contain similar levels of Potassium and Water per 14 ounces.
• 14 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc
• Both Boiled and Drained Asparagus with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt lack sufficient amounts of Fluoride in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Asparagus with Salt have 3 times more Protein than Tomatoes in Juice with Salt.
• While 14 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2 times more Sugars than Boiled and Drained Asparagus with Salt.
• Both Cooked Asparagus with Salt and Tomatoes in Juice with Salt offer comparable quantities of Carbohydrate and Fiber per 14 ounces.
• 14 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Asparagus with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.