Comparing Nutrients in 1 pound Cooked Asparagus VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus	34%	7%	59%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cooked Asparagus	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	3.44% 100kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	8.22% 0.13g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.34g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	12% 15.7g	130g per day for Men 19-50 years
Sugars	8.13% 5.9g	16% 11.6g	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	4.94% 3.6g	8.2% 5.94g	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	% 1.9g	% 5.62g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 0g	g per day for Men 19-50 years
Fiber	24% 9.07g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	19.4% 11g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	25% 227μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1.02mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	38.7% 0.5mg	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	169% 676μg	9.07% 36.3μg	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	39% 35mg	63.5% 57mg	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	45.4% 6.8mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	191% 230μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	10.4% 104mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	2.5% 99μg	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	51.6% 4.13mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	13.4% 0.31mg	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	35% 245mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	50.3% 27.7μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	24.7% 2.72mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	11.4% 420g	11.6% 430g	3700g per day for Men 19-50 years

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

• Boiled and Drained Asparagus have 2.5 times more Vitamin A, 2.5 times more Vitamin B2, 1.5 times more Vitamin B3, 1.9 times more Vitamin B5, 18.6 times more Vitamin B9, 2.5 times more Vitamin E and 19.5 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 3.5 times more Vitamin B1, 1.4 times more Vitamin B6 and 1.6 times more Vitamin C than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Asparagus have 3.2 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 2.3 times more Manganese, 3.2 times more Phosphorus, 8.7 times more Selenium and 5 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.4 times more Calcium and 8.2 times more Sodium than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Potassium and Water per 1 lb.
• Both Boiled and Drained Asparagus as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fluoride in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Asparagus have 7.3 times more Omega 3 and 3 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2 times more Sugars and 1.7 times more Fructose than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Carbohydrate and Fiber per 1 lb.
• Both Boiled and Drained Asparagus as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.