Comparing Nutrients in 1 pound Frozen Asparagus VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Frozen Asparagus	Tomato Paste	Recommended Dietary Allowance
Energy	3.75% 109kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	1.08% 1.04g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.56% 0.44g	4.06% 0.69g	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	66% 85.8g	130g per day for Men 19-50 years
Sugars	NA	76.2% 55.2g	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	36.6% 26.5g	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	% 26g	g per day for Men 19-50 years
Sucrose	NA	% 1.36g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	49% 18.6g	38g per day for Men 19-50 years
Protein	26% 14.7g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Tomato Paste	Recommended Dietary Allowance
Vitamin A	23.7% 213μg	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.7% 0.55mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.7% 0.59mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	75.4% 0.98mg	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	217% 866μg	13.6% 54.4μg	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	160% 144mg	110% 99mg	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	NA	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Asparagus	Tomato Paste	Recommended Dietary Allowance
Calcium	11.3% 113mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	184% 1.66mg	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	41.4% 3.3mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	59.6% 1.37mg	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	41.5% 290mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	33.8% 1148mg	135% 4599mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	11.3% 416g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Asparagus VS Tomato Paste per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Asparagus versus 1 lb of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Asparagus vs Tomato Paste:

• 1 pound of Frozen Asparagus has 2 times more Vitamin B1, 1.3 times more Vitamin B5, 15.9 times more Vitamin B9 and 1.5 times more Vitamin C than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 1.6 times more Vitamin A, 2.6 times more Vitamin B3 and 1.9 times more Vitamin B6 than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Tomato Paste provide similar amounts of Vitamin B2 per one pound.
• Both Frozen Asparagus, Unprepared as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Asparagus vs Tomato Paste:

• 1 pound of Frozen Asparagus has 1.2 times more Water than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 1.4 times more Calcium, 2.7 times more Copper, 4.1 times more Iron, 3 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus, 4 times more Potassium, 3.1 times more Selenium and 7.4 times more Sodium than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Tomato Paste contain similar levels of Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Tomato Paste contains 3.4 times more Energy, 4.6 times more Carbohydrate, 2.2 times more Fiber and 1.3 times more Protein than Frozen Asparagus, Unprepared.
• 1 pound of Frozen Asparagus provide inadequate amounts of Energy
• Both Frozen Asparagus, Unprepared as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in one pound.