Comparing Nutrients in 1 kilogram Tomatoes VS Cooked Asparagus

Macros Ratio

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

Macro Nutrients

	Tomatoes	Cooked Asparagus	Recommended Dietary Allowance
Energy	6.2% 180kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	4.47% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	31.6% 41g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	18% 13g	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	19% 13.7g	11% 7.9g	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	% 12.5g	% 4.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.8g	g per day for Men 19-50 years
Fiber	31.6% 12g	52.6% 20g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cooked Asparagus	Recommended Dietary Allowance
Vitamin A	46.7% 420μg	55.6% 500μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	67.8% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	60.8% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.6% 4.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	373% 1490μg	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	152% 137mg	85.6% 77mg	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	36% 5.4mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79μg	422% 506μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cooked Asparagus	Recommended Dietary Allowance
Calcium	10% 100mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	183% 1.65mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	5.48% 219μg	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	33.8% 2.7mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	67% 1.54mg	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	34.3% 240mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	66% 2240mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	111% 61μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	54.5% 6mg	11mg per day for Men 19-50 years
Water	25.5% 945g	25% 926g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 1.8 times more Vitamin C than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 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.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Asparagus have similar amounts of Vitamin A and Vitamin B6 per 1 kg.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tomatoes vs Cooked Asparagus:

• Boiled and Drained Asparagus contain 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 Raw Ripe Red Tomatoes and Boiled and Drained Asparagus have similar amounts of Potassium and Water per 1 kg.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Asparagus have insufficient amounts of Fluoride in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

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