Comparing Nutrients in 300 calories Tomatoes VS Cooked Asparagus

Weight per 300 calories

• Tomatoes: 1667g
• Cooked Asparagus: 1364g

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

Which food has more nutrients per 300 calories - Tomatoes or Cooked Asparagus?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cooked Asparagus	34%	7%	59%

Macro Nutrients

	Tomatoes	Cooked Asparagus	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	2.05% 0.65g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	24.7% 0.4g	1.6g per day for Men 19-50 years
Omega 6	7.84% 1.33g	6.1% 1.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	43% 56g	130g per day for Men 19-50 years
Sugars	60.5% 44g	24.5% 17.7g	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	31.5% 23g	15% 10.8g	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	% 21g	% 5.73g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.1g	g per day for Men 19-50 years
Fiber	52.6% 20g	71.8% 27.3g	38g per day for Men 19-50 years
Protein	26% 14.7g	58.4% 32.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cooked Asparagus	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	75.8% 682μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	184% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	61.4% 3.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26% 7.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	508% 2032μg	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	254% 228mg	117% 105mg	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	60% 9mg	136% 20.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	575% 690μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cooked Asparagus	Recommended Dietary Allowance
Calcium	16.7% 167mg	31.4% 314mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	250% 2.25mg	0.9mg per day for Men 19-50 years
Fluoride	0.96% 38.3μg	7.47% 299μg	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	56.3% 4.5mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	43.7% 183mg	45.5% 191mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	91% 2.1mg	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	57% 400mg	105% 736mg	700mg per day for Men 19-50 years
Potassium	116% 3950mg	90% 3055mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	151% 83μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	12.7% 191mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	74.4% 8.2mg	11mg per day for Men 19-50 years
Water	42.6% 1575g	34% 1263g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomatoes vs Cooked Asparagus:

• Raw Ripe Red Tomatoes have 1.2 times more Vitamin B6 and 2.2 times more Vitamin C than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 3.6 times more Vitamin B1, 6 times more Vitamin B2, 1.5 times more Vitamin B3, 2.1 times more Vitamin B5, 8.1 times more Vitamin B9, 2.3 times more Vitamin E and 5.2 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Asparagus have similar amounts of Vitamin A per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomatoes vs Cooked Asparagus:

• Raw Ripe Red Tomatoes have 1.3 times more Potassium and 1.2 times more Water than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 1.9 times more Calcium, 2.3 times more Copper, 7.8 times more Fluoride, 2.8 times more Iron, 1.8 times more Phosphorus, more Selenium, 2.3 times more Sodium and 2.9 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Asparagus have similar amounts of Magnesium and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes have 1.3 times more Omega 6, 2.5 times more Sugars and 2.1 times more Fructose than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 7.9 times more Omega 3, 1.4 times more Fiber and 2.2 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Asparagus have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Asparagus have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.