Comparing Nutrients in 1 kilogram Cooked Asparagus VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus	34%	7%	59%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Cooked Asparagus	Tomato Puree	Recommended Dietary Allowance
Energy	7.6% 220kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	4.47% 0.76g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	69% 89.8g	130g per day for Men 19-50 years
Sugars	18% 13g	66.6% 48.3g	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	11% 7.9g	33% 24g	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	% 4.2g	% 24.5g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 0g	g per day for Men 19-50 years
Fiber	52.6% 20g	50% 19g	38g per day for Men 19-50 years
Protein	43% 24g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	Tomato Puree	Recommended Dietary Allowance
Vitamin A	55.6% 500μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.8% 11mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	97% 1.26mg	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	373% 1490μg	27.5% 110μg	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	85.6% 77mg	118% 106mg	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	100% 15mg	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	422% 506μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus	Tomato Puree	Recommended Dietary Allowance
Calcium	23% 230mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	319% 2.87mg	0.9mg per day for Men 19-50 years
Fluoride	5.48% 219μg	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	114% 9.1mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	73.5% 1.7mg	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	77% 540mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	66% 2240mg	129% 4390mg	3400mg per day for Men 19-50 years
Selenium	111% 61μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	25% 926g	23.8% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Asparagus VS Tomato Puree per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Asparagus versus 1 kg of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Asparagus vs Tomato Puree:

• 1 kilogram of Cooked Asparagus has 1.9 times more Vitamin A, 6.5 times more Vitamin B1, 1.7 times more Vitamin B2, 13.5 times more Vitamin B9 and 14.9 times more Vitamin K than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 1.4 times more Vitamin B3, 2 times more Vitamin B5, 1.6 times more Vitamin B6, 1.4 times more Vitamin C and 1.3 times more Vitamin E than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Asparagus vs Tomato Puree:

• 1 kilogram of Cooked Asparagus has 1.3 times more Calcium, 1.4 times more Phosphorus, 8.7 times more Selenium and 1.7 times more Zinc than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 1.7 times more Copper, 2 times more Iron, 1.6 times more Magnesium and 2 times more Potassium than Boiled and Drained Asparagus.
• Both Cooked Asparagus and Tomato Puree contain similar levels of Manganese and Water per one kilogram.
• 1 kilogram of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Asparagus has 1.5 times more Protein than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 2.2 times more Carbohydrate, 3.7 times more Sugars and 3 times more Fructose than Boiled and Drained Asparagus.
• Both Cooked Asparagus and Tomato Puree offer comparable quantities of Fiber per one kilogram.
• Both Boiled and Drained Asparagus as well as Canned Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.