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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Frozen Asparagus	41%	7%	52%

Macro Nutrients

	Tomatoes in Juice with Salt	Frozen Asparagus	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	3.75% 109kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	1.08% 1.04g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	2.56% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	16% 11.6g	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	8.2% 5.94g	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	% 5.62g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Frozen Asparagus	Recommended Dietary Allowance
Vitamin A	10% 91μg	23.7% 213μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	45.7% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	45.7% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	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	9.07% 36.3μg	217% 866μg	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	63.5% 57mg	160% 144mg	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	18% 2.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Frozen Asparagus	Recommended Dietary Allowance
Calcium	15% 150mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	69% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	32.3% 2.6mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	40% 0.92mg	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	11% 77mg	41.5% 290mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	33.8% 1148mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	34.8% 522mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	24.3% 2.68mg	11mg per day for Men 19-50 years
Water	11.6% 430g	11.3% 416g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Frozen Asparagus per 1 lb

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

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

• 1 pound of Tomatoes in Juice with Salt has 4.8 times more Vitamin B1 than Frozen Asparagus.
• While 1 lb of Frozen Asparagus, Unprepared contains 2.4 times more Vitamin A, 2.4 times more Vitamin B2, 1.7 times more Vitamin B3, 1.6 times more Vitamin B5, 23.9 times more Vitamin B9 and 2.5 times more Vitamin C than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Frozen Asparagus provide similar amounts of Vitamin B6 per one pound.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Frozen Asparagus, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Tomatoes in Juice with Salt has 1.3 times more Calcium and 14.4 times more Sodium than Frozen Asparagus.
• While 1 lb of Frozen Asparagus, Unprepared contains 2.6 times more Copper, 1.3 times more Iron, 1.4 times more Magnesium, 3 times more Manganese, 3.8 times more Phosphorus, 1.3 times more Potassium, 2.4 times more Selenium and 4.9 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Frozen Asparagus contain similar levels of Water per one pound.
• 1 pound of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Frozen Asparagus, Unprepared contains 4.1 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Frozen Asparagus offer comparable quantities of Carbohydrate and Fiber per one pound.
• 1 pound of Tomatoes in Juice with Salt provide inadequate amounts of Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Frozen Asparagus, Unprepared provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.