Comparing Nutrients in 300 calories Frozen Asparagus VS Tomato Paste

Weight per 300 calories

• Frozen Asparagus: 1250g
• Tomato Paste: 366g

Canned Tomato Paste has 3.4 times more energy per unit of mass than Frozen Asparagus, Unprepared, which is average in comparison to other foods. Frozen Asparagus having very low energy density.

Discover which food has more nutrients per 300 calories - Frozen Asparagus or Tomato Paste?

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Frozen Asparagus	Tomato Paste	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.96% 2.88g	1.77% 1.7g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	1.14% 0.37g	32g per day for Men 19-50 years
Omega 3	3.9% 0.063g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	7.06% 1.2g	3.27% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.4% 51.3g	53.2% 69g	130g per day for Men 19-50 years
Sugars	NA	61.5% 44.6g	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	29.5% 21.4g	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	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	62.5% 23.8g	39.5% 15g	38g per day for Men 19-50 years
Protein	72% 40.4g	28.2% 16g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Tomato Paste	Recommended Dietary Allowance
Vitamin A	65.3% 588μg	31% 278μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	126% 1.5mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	70.3% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	60.8% 0.79mg	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	597% 2388μg	11% 44μg	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	442% 398mg	89% 80mg	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	NA	105% 15.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34.8% 41.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Asparagus	Tomato Paste	Recommended Dietary Allowance
Calcium	31.3% 313mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	148% 1.34mg	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	114% 9.13mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	41.7% 175mg	36.6% 154mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	48% 1.1mg	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	114% 800mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	93% 3163mg	109% 3710mg	3400mg per day for Men 19-50 years
Selenium	38.6% 21.3μg	35.3% 19.4μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	14.4% 216mg	1500mg per day for Men 19-50 years
Zinc	67% 7.38mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	31% 1148g	7.27% 269g	3700g per day for Men 19-50 years

Frozen Asparagus VS Tomato Paste Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Asparagus or Tomato Paste?

Lets compare vitamin content per 300 calories of Frozen Asparagus vs Tomato Paste:

• 300 calories of Frozen Asparagus have 2.1 times more Vitamin A, 6.9 times more Vitamin B1, 2.9 times more Vitamin B2, 1.3 times more Vitamin B3, 4.4 times more Vitamin B5, 1.8 times more Vitamin B6, 54.4 times more Vitamin B9 and 5 times more Vitamin C than Tomato Paste.
• Both Frozen Asparagus, Unprepared as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Asparagus vs Tomato Paste:

• 300 calories of Frozen Asparagus have 2.4 times more Calcium, 1.3 times more Copper, 2.3 times more Manganese, 2.6 times more Phosphorus, 3.2 times more Zinc and 4.3 times more Water than Tomato Paste.
• While 300 kcal of Canned Tomato Paste contain 2.2 times more Sodium than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Tomato Paste contain similar levels of Iron, Magnesium, Potassium and Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Asparagus have 2.2 times more Omega 6, 1.6 times more Fiber and 2.6 times more Protein than Tomato Paste.
• While 300 kcal of Canned Tomato Paste contain 1.3 times more Carbohydrate than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Tomato Paste offer comparable quantities of Energy per 300 calories.
• 300 calories of Tomato Paste provide inadequate amounts of Omega 6
• Both Frozen Asparagus, Unprepared as well as Canned Tomato Paste provide inadequate amounts of Omega 3 in 300 calories.