Comparing Nutrients in 300 calories Cooked Frozen Asparagus with Salt VS Tomatoes in Juice with Salt

Weight per 300 calories

• Cooked Frozen Asparagus with Salt: 1667g
• Tomatoes in Juice with Salt: 1875g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Cooked Frozen Asparagus with Salt or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Asparagus with Salt	51%	16%	33%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cooked Frozen Asparagus with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	4.83% 4.7g	97g per day for Men 19-50 years
Saturated Fat	5% 1.6g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	10.7% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.6% 32g	50% 65g	130g per day for Men 19-50 years
Sugars	7.36% 5.33g	66% 48g	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	34% 24.6g	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	% 23.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	70% 26.7g	94% 35.6g	38g per day for Men 19-50 years
Protein	87.8% 49g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Asparagus with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	74% 667μg	41.7% 375μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.1mg	898% 10.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.7mg	79.3% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	83.4% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.7% 2.63mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	160% 2.1mg	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	563% 2250μg	37.5% 150μg	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	452% 407mg	263% 236mg	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	133% 20mg	73.8% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1111% 1333μg	40.6% 48.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Asparagus with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	30% 300mg	62% 619mg	1000mg per day for Men 19-50 years
Copper	194% 1.75mg	108% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.4% 96μg	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	117% 9.33mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	44.6% 188mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	55.4% 1.28mg	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	117% 817mg	45.5% 319mg	700mg per day for Men 19-50 years
Potassium	84.3% 2867mg	105% 3581mg	3400mg per day for Men 19-50 years
Selenium	118% 65μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	267% 4000mg	144% 2156mg	1500mg per day for Men 19-50 years
Zinc	62% 6.83mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	42.4% 1568g	48% 1777g	3700g per day for Men 19-50 years

Cooked Frozen Asparagus With Salt VS Tomatoes In Juice With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Frozen Asparagus with Salt or Tomatoes in Juice with Salt?

Lets compare vitamin content per 300 calories of Cooked Frozen Asparagus with Salt vs Tomatoes in Juice with Salt:

• 300 calories of Cooked Frozen Asparagus with Salt have 1.8 times more Vitamin A, 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 1.2 times more Vitamin B5, 15 times more Vitamin B9, 1.7 times more Vitamin C, 1.8 times more Vitamin E and 27.4 times more Vitamin K than Tomatoes in Juice with Salt.
• While 300 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 10 times more Vitamin B1 and 6.2 times more Vitamin B6 than Boiled Frozen Asparagus, drained with Salt.
• Both Boiled Frozen Asparagus, drained with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Frozen Asparagus with Salt vs Tomatoes in Juice with Salt:

• 300 calories of Cooked Frozen Asparagus with Salt have 1.8 times more Copper, 1.8 times more Manganese, 2.6 times more Phosphorus, 5 times more Selenium, 1.9 times more Sodium and 3 times more Zinc than Tomatoes in Juice with Salt.
• While 300 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.1 times more Calcium than Boiled Frozen Asparagus, drained with Salt.
• Both Cooked Frozen Asparagus with Salt and Tomatoes in Juice with Salt contain similar levels of Iron, Magnesium, Potassium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Frozen Asparagus with Salt have 1.5 times more Fat, 2.2 times more Omega 3, 1.6 times more Omega 6 and 3.3 times more Protein than Tomatoes in Juice with Salt.
• While 300 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2 times more Carbohydrate, 9 times more Sugars and 1.3 times more Fiber than Boiled Frozen Asparagus, drained with Salt.
• Both Cooked Frozen Asparagus with Salt and Tomatoes in Juice with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3