Comparing Nutrients in 1 kilogram Cooked Asparagus VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus	34%	7%	59%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cooked Asparagus	Tomatoes	Recommended Dietary Allowance
Energy	7.6% 220kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	4.47% 0.76g	4.7% 0.8g	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	30% 39g	130g per day for Men 19-50 years
Sugars	18% 13g	36.3% 26.3g	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	19% 13.7g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 0g	g per day for Men 19-50 years
Fiber	52.6% 20g	31.6% 12g	38g per day for Men 19-50 years
Protein	43% 24g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	Tomatoes	Recommended Dietary Allowance
Vitamin A	55.6% 500μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.8% 11mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	373% 1490μg	37.5% 150μg	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	152% 137mg	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	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	422% 506μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus	Tomatoes	Recommended Dietary Allowance
Calcium	23% 230mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	5.48% 219μg	0.58% 23μg	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	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	49.6% 1.14mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	66% 2240mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	111% 61μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	25% 926g	25.5% 945g	3700g per day for Men 19-50 years

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

• Boiled and Drained Asparagus have 4.4 times more Vitamin B1, 7.3 times more Vitamin B2, 1.8 times more Vitamin B3, 2.5 times more Vitamin B5, 9.9 times more Vitamin B9, 2.8 times more Vitamin E and 6.4 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.8 times more Vitamin C than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus and Raw Ripe Red Tomatoes have similar amounts of Vitamin A and Vitamin B6 per 1 kg.
• Both Boiled and Drained Asparagus as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Asparagus vs Tomatoes:

• Boiled and Drained Asparagus have 2.3 times more Calcium, 2.8 times more Copper, 3.4 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 2.3 times more Phosphorus, more Selenium and 3.5 times more Zinc than Raw Ripe Red Tomatoes.
• Both Boiled and Drained Asparagus and Raw Ripe Red Tomatoes have similar amounts of Potassium and Water per 1 kg.
• Both Boiled and Drained Asparagus as well as Raw Ripe Red Tomatoes have insufficient amounts of Fluoride in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Asparagus have 9.7 times more Omega 3, 1.7 times more Fiber and 2.7 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2 times more Sugars and 1.7 times more Fructose than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus and Raw Ripe Red Tomatoes have similar amounts of Carbohydrate per 1 kg.
• Both Boiled and Drained Asparagus as well as Raw Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.