Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Asparagus

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Asparagus	35%	4%	61%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Asparagus	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	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	14% 18g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	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	8.2% 5.94g	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	% 5.35g	% 2.95g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.04g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	25% 9.53g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	18% 9.98g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Asparagus	Recommended Dietary Allowance
Vitamin A	12% 109μg	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	27.7% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	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	14.7% 59μg	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	115% 103mg	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	17% 2.54mg	34% 5.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	157% 189μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Asparagus	Recommended Dietary Allowance
Calcium	5% 50mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	95% 0.86mg	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	38.6% 3.1mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	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	18% 127mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	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	3.33% 50mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	11.6% 428g	11.4% 423g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Asparagus per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Ripe Red Tomatoes versus 1 lb of Asparagus to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Asparagus:

• 1 pound of Cooked Ripe Red Tomatoes has 4.1 times more Vitamin C than Asparagus.
• While 1 lb of Raw Asparagus contains 1.6 times more Vitamin A, 4 times more Vitamin B1, 6.4 times more Vitamin B2, 1.8 times more Vitamin B3, 2.1 times more Vitamin B5, 4 times more Vitamin B9, 2 times more Vitamin E and 14.9 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Asparagus provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• Both Cooked Ripe Red Tomatoes as well as Raw Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Asparagus:

• 1 lb of Raw Asparagus contains 2.2 times more Calcium, 2.5 times more Copper, 3.1 times more Iron, 1.6 times more Magnesium, 1.5 times more Manganese, 1.9 times more Phosphorus, 4.6 times more Selenium and 3.9 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Asparagus contain similar levels of Potassium and Water per one pound.
• 1 pound of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Ripe Red Tomatoes has 1.3 times more Sugars than Asparagus.
• While 1 lb of Raw Asparagus contains 3 times more Fiber and 2.3 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Asparagus offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Cooked Ripe Red Tomatoes provide inadequate amounts of Fiber and Protein
• Both Cooked Ripe Red Tomatoes as well as Raw Asparagus provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.