Comparing Nutrients in 1 kilogram Asparagus VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Asparagus	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	6.9% 200kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 38.8g	31% 40g	130g per day for Men 19-50 years
Sugars	26% 19g	34.3% 25g	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	13.8% 10g	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	% 6.5g	% 12g	g per day for Men 19-50 years
Sucrose	% 2.3g	% 0g	g per day for Men 19-50 years
Fiber	55.3% 21g	18.4% 7g	38g per day for Men 19-50 years
Protein	39.3% 22g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	42.2% 380μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61% 9.78mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70% 0.91mg	60.8% 0.79mg	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	130% 520μg	32.5% 130μg	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	62.2% 56mg	253% 228mg	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	75.3% 11.3mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	347% 416μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	24% 240mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	210% 1.9mg	83.3% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	268% 21.4mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	68.7% 1.58mg	45.7% 1.05mg	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	74.3% 520mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	59.4% 2020mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	25% 932g	25.5% 943g	3700g per day for Men 19-50 years

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

• Raw Asparagus have 1.6 times more Vitamin A, 4 times more Vitamin B1, 6.4 times more Vitamin B2, 1.8 times more Vitamin B3, 2.1 times more Vitamin B5, 4 times more Vitamin B9, 2 times more Vitamin E and 14.9 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 4.1 times more Vitamin C than Raw Asparagus.
• Both Raw Asparagus and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B6 per 1 kg.
• Both Raw Asparagus as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Asparagus vs Cooked Ripe Red Tomatoes:

• Raw Asparagus have 2.2 times more Calcium, 2.5 times more Copper, 3.1 times more Iron, 1.6 times more Magnesium, 1.5 times more Manganese, 1.9 times more Phosphorus, 4.6 times more Selenium and 3.9 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Raw Asparagus and Cooked Ripe Red Tomatoes have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Asparagus have 3 times more Fiber and 2.3 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Sugars and 1.3 times more Fructose than Raw Asparagus.
• Both Raw Asparagus and Cooked Ripe Red Tomatoes have similar amounts of Carbohydrate per 1 kg.
• Both Raw Asparagus as well as Cooked Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.