Comparing Nutrients in 1 pound Asparagus VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Asparagus	35%	4%	61%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Asparagus	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	3.13% 91kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	11.8% 8.53g	NA	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	6.26% 4.54g	NA	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	% 2.95g	NA	g per day for Men 19-50 years
Sucrose	% 1.04g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	NA	38g per day for Men 19-50 years
Protein	18% 9.98g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Asparagus	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	19% 172μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.7% 4.44mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	36% 0.47mg	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	59% 236μg	10.2% 41μg	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	28.2% 25.4mg	31.2% 28mg	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	34% 5.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	157% 189μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Asparagus	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	11% 109mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	45.4% 0.41mg	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	121% 9.7mg	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	26% 0.6mg	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	33.7% 236mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	27% 916mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	121% 1819mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	11.4% 423g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Asparagus VS Canned Tomatoes with Green Chilies per 1 lb

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

Lets compare vitamin content per 1 pound of Asparagus vs Canned Tomatoes with Green Chilies:

• 1 pound of Asparagus has 1.9 times more Vitamin A, 4.2 times more Vitamin B1, 7.4 times more Vitamin B2, 1.5 times more Vitamin B3, 1.9 times more Vitamin B5 and 5.8 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• Both Asparagus and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B6 and Vitamin C per one pound.
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Raw Asparagus as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Asparagus vs Canned Tomatoes with Green Chilies:

• 1 pound of Asparagus has 2.1 times more Copper, 8.2 times more Iron, 1.3 times more Magnesium, 3.7 times more Phosphorus, 1.9 times more Potassium, 5.8 times more Selenium and 4.2 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 200.5 times more Sodium than Raw Asparagus.
• Both Asparagus and Canned Tomatoes with Green Chilies contain similar levels of Manganese and Water per one pound.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Asparagus has 3.2 times more Protein than Canned Tomatoes with Green Chilies.
• Both Asparagus and Canned Tomatoes with Green Chilies offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Protein
• Both Raw Asparagus as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.