Comparing Nutrients in 300 calories Canned Asparagus VS Canned Tomatoes with Green Chilies

Weight per 300 calories

• Canned Asparagus: 1579g
• Canned Tomatoes with Green Chilies: 2000g

Canned Asparagus have 1.3 times more energy per 100g than Canned Tomatoes with Green Chilies. It has very low energy density when compared to other foods. Canned Red Ripe Tomatoes with Green Chilies having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Asparagus or Canned Tomatoes with Green Chilies?

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus	35%	24%	41%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Canned Asparagus	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	7.25% 2.32g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	25% 4.25g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	55.7% 72.4g	130g per day for Men 19-50 years
Sugars	23% 16.7g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	66.5% 25.3g	NA	38g per day for Men 19-50 years
Protein	60.3% 33.8g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	72% 647μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.3% 0.96mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.58mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	80% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	59% 2.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	158% 2.06mg	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	379% 1516μg	45% 180μg	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	323% 291mg	138% 124mg	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	128% 19.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	543% 652μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	25.3% 253mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	200% 1.8mg	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	361% 29mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	115% 2.64mg	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	97% 679mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	80% 2716mg	63% 2140mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	302% 4532mg	535% 8020mg	1500mg per day for Men 19-50 years
Zinc	57.4% 6.3mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	40% 1484g	51% 1885g	3700g per day for Men 19-50 years

Canned Asparagus VS Canned Tomatoes With Green Chilies Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Asparagus or Canned Tomatoes with Green Chilies?

Lets compare vitamin content per 300 calories of Canned Asparagus vs Canned Tomatoes with Green Chilies:

• 300 calories of Canned Asparagus have 1.6 times more Vitamin A, 1.4 times more Vitamin B1, 4.2 times more Vitamin B2, 8.4 times more Vitamin B9 and 2.3 times more Vitamin C than Canned Tomatoes with Green Chilies.
• While 300 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 1.3 times more Vitamin B5 than Canned Asparagus Solids.
• Both Canned Asparagus and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B3 and Vitamin B6 per 300 calories.
• Both Canned Asparagus Solids as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Asparagus vs Canned Tomatoes with Green Chilies:

• 300 calories of Canned Asparagus have 5.6 times more Iron, 2.4 times more Phosphorus, 1.3 times more Potassium, 3.4 times more Selenium and 2.4 times more Zinc than Canned Tomatoes with Green Chilies.
• While 300 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 1.6 times more Calcium, 1.4 times more Magnesium, 1.8 times more Sodium and 1.3 times more Water than Canned Asparagus Solids.
• Both Canned Asparagus and Canned Tomatoes with Green Chilies contain similar levels of Copper and Manganese per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Asparagus have 6.4 times more Fat, 10.6 times more Saturated Fat, 11.8 times more Omega 3, 7.3 times more Omega 6 and 2.4 times more Protein than Canned Tomatoes with Green Chilies.
• While 300 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 1.9 times more Carbohydrate than Canned Asparagus Solids.
• Both Canned Asparagus and Canned Tomatoes with Green Chilies offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6