Comparing Nutrients in 1 pound Canned Asparagus VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus	35%	24%	41%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Canned Asparagus	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	2.97% 86kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	3.04% 2.95g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	7.18% 1.22g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	21.6% 28g	130g per day for Men 19-50 years
Sugars	6.63% 4.8g	22% 16g	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	11.8% 8.53g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.091g	g per day for Men 19-50 years
Fiber	19% 7.26g	12% 4.54g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	20.7% 186μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.4% 0.5mg	5.93% 0.077mg	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	109% 435μg	5.67% 22.7μg	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	93% 83.5mg	40% 36mg	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	37% 5.53mg	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	156% 187μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	48.4% 0.44mg	56.4% 0.51mg	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	104% 8.3mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	11.6% 0.27mg	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	28% 195mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	86.8% 1302mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11.5% 426g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Asparagus VS Stewed Canned Tomatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Asparagus versus 1 lb of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Asparagus vs Stewed Canned Tomatoes:

• 1 pound of Canned Asparagus has 4.6 times more Vitamin A, 1.3 times more Vitamin B1, 2.9 times more Vitamin B2, 1.3 times more Vitamin B3, 1.2 times more Vitamin B5, 6.5 times more Vitamin B6, 19.2 times more Vitamin B9, 2.3 times more Vitamin C, 1.5 times more Vitamin E and 17.2 times more Vitamin K than Stewed Canned Tomatoes.
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Canned Asparagus Solids as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Asparagus vs Stewed Canned Tomatoes:

• 1 pound of Canned Asparagus has 1.4 times more Iron, 2.9 times more Manganese, 2.2 times more Phosphorus, 2.8 times more Selenium, 1.3 times more Sodium and 2.4 times more Zinc than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 2.1 times more Calcium than Canned Asparagus Solids.
• Both Canned Asparagus and Stewed Canned Tomatoes contain similar levels of Copper, Magnesium, Potassium and Water per one pound.
• 1 pound of Canned Asparagus lack sufficient amounts of Calcium
• 1 pound of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Asparagus has 1.6 times more Fiber and 2.4 times more Protein than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 2.5 times more Carbohydrate and 3.3 times more Sugars than Canned Asparagus Solids.
• 1 pound of Canned Asparagus provide inadequate amounts of Carbohydrate
• 1 pound of Stewed Canned Tomatoes provide inadequate amounts of Protein
• Both Canned Asparagus Solids as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.