Comparing Nutrients in 1 pound Tomato Juice with Salt VS Asparagus

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Asparagus	35%	4%	61%

Macro Nutrients

	Tomato Juice with Salt	Asparagus	Recommended Dietary Allowance
Energy	2.66% 77kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	1.07% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.3% 16g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	16% 11.7g	11.8% 8.53g	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	8.32% 6.03g	6.26% 4.54g	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	% 5.67g	% 2.95g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.04g	g per day for Men 19-50 years
Fiber	4.77% 1.8g	25% 9.53g	38g per day for Men 19-50 years
Protein	6.9% 3.86g	18% 9.98g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Asparagus	Recommended Dietary Allowance
Vitamin A	11.6% 104μg	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	27.7% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	31.8% 0.41mg	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	22.7% 91μg	59% 236μg	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	353% 318mg	28.2% 25.4mg	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	9.68% 1.45mg	34% 5.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	157% 189μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Asparagus	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	95% 0.86mg	0.9mg per day for Men 19-50 years
Fluoride	0.78% 31.3μg	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	22% 1.77mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	31% 0.72mg	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	12.3% 86mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	29% 984mg	27% 916mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	76.5% 1148mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	11.6% 427g	11.4% 423g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Asparagus per 1 lb

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

Lets compare vitamin content per 1 pound of Tomato Juice with Salt vs Asparagus:

• 1 pound of Tomato Juice with Salt has 12.5 times more Vitamin C than Asparagus.
• While 1 lb of Raw Asparagus contains 1.7 times more Vitamin A, 1.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.5 times more Vitamin B3, 1.3 times more Vitamin B6, 2.6 times more Vitamin B9, 3.5 times more Vitamin E and 18.1 times more Vitamin K than Canned Tomato Juice with Salt.
• 1 pound of Tomato Juice with Salt have insufficient amounts of Vitamin K
• Both Canned Tomato Juice with Salt as well as Raw Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomato Juice with Salt vs Asparagus:

• 1 pound of Tomato Juice with Salt has 126.5 times more Sodium than Asparagus.
• While 1 lb of Raw Asparagus contains 2.4 times more Calcium, 4.5 times more Copper, 5.5 times more Iron, 1.3 times more Magnesium, 2.3 times more Manganese, 2.7 times more Phosphorus, 4.6 times more Selenium and 4.9 times more Zinc than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Asparagus contain similar levels of Potassium and Water per one pound.
• 1 pound of Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomato Juice with Salt has 1.4 times more Sugars than Asparagus.
• While 1 lb of Raw Asparagus contains 5.3 times more Fiber and 2.6 times more Protein than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Asparagus offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Tomato Juice with Salt provide inadequate amounts of Fiber and Protein
• Both Canned Tomato Juice with Salt as well as Raw Asparagus provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.