Comparing Nutrients in 1 kilogram Cooked Frozen Asparagus VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Asparagus	51%	16%	33%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cooked Frozen Asparagus	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	6.2% 180kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	4.33% 4.2g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.8% 19g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	35% 25.5g	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	18% 13g	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	% 12.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	42% 16g	50% 19g	38g per day for Men 19-50 years
Protein	52.7% 29.5g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Asparagus	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.6% 1.58mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	85.4% 1.1mg	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	338% 1350μg	20% 80μg	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	271% 244mg	140% 126mg	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	80% 12mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	667% 800μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Asparagus	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	18% 180mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.28% 51μg	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	70% 5.6mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	29.6% 0.68mg	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	70% 490mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	50.6% 1720mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	25.4% 941g	25.6% 948g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Frozen Asparagus vs Tomatoes in Juice with Salt:

• Boiled and Drained Frozen Asparagus have 2 times more Vitamin A, 1.9 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5, 16.9 times more Vitamin B9, 1.9 times more Vitamin C, 2 times more Vitamin E and 30.8 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 8.8 times more Vitamin B1 and 5.6 times more Vitamin B6 than Boiled and Drained Frozen Asparagus.
• Both Boiled and Drained Frozen Asparagus as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Frozen Asparagus vs Tomatoes in Juice with Salt:

• Boiled and Drained Frozen Asparagus have 2 times more Copper, 2.1 times more Manganese, 2.9 times more Phosphorus, 5.6 times more Selenium and 3.4 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.8 times more Calcium and 38.3 times more Sodium than Boiled and Drained Frozen Asparagus.
• Both Boiled and Drained Frozen Asparagus and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Iron, Magnesium, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Frozen Asparagus have 1.8 times more Omega 6 and 3.7 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.8 times more Carbohydrate and 8 times more Sugars than Boiled and Drained Frozen Asparagus.
• Both Boiled and Drained Frozen Asparagus and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Fiber per 1 kg.
• Both Boiled and Drained Frozen Asparagus as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Energy, Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.