Comparing Nutrients in 500 calories Cooked Asparagus VS Tomatoes in Juice with Salt

Weight per 500 calories

• Cooked Asparagus: 2273g
• Tomatoes in Juice with Salt: 3125g

Cooked Asparagus have 1.4 times more energy per 100g than Tomatoes in Juice with Salt. It has very low energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Which food has more nutrients per 500 calories - Cooked Asparagus or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus	34%	7%	59%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cooked Asparagus	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	8.05% 7.8g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	41% 0.66g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	10% 1.73g	18% 3.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	83.4% 108g	130g per day for Men 19-50 years
Sugars	40.8% 29.5g	110% 79.7g	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	24.8% 18g	56.5% 41g	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	% 9.55g	% 38.8g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 0g	g per day for Men 19-50 years
Fiber	120% 45.5g	156% 59.4g	38g per day for Men 19-50 years
Protein	97% 54.5g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	126% 1136μg	69.4% 625μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	307% 3.7mg	1497% 18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	243% 3.16mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	154% 24.6mg	139% 22.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	267% 3.47mg	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	847% 3386μg	62.5% 250μg	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	194% 175mg	438% 394mg	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	227% 34mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	958% 1150μg	67.7% 81.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	52.3% 523mg	103% 1031mg	1000mg per day for Men 19-50 years
Copper	417% 3.75mg	181% 1.63mg	0.9mg per day for Men 19-50 years
Fluoride	12.4% 498μg	4% 159μg	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	259% 20.7mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	75.8% 318mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	92% 2.13mg	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	175% 1227mg	76% 531mg	700mg per day for Men 19-50 years
Potassium	150% 5091mg	176% 5969mg	3400mg per day for Men 19-50 years
Selenium	252% 139μg	39.8% 22μg	55μg per day for Men 19-50 years
Sodium	21.2% 318mg	240% 3594mg	1500mg per day for Men 19-50 years
Zinc	124% 13.6mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	57% 2105g	80% 2961g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Asparagus vs Tomatoes in Juice with Salt:

• Boiled and Drained Asparagus have 1.8 times more Vitamin A, 1.8 times more Vitamin B2, 1.4 times more Vitamin B5, 13.5 times more Vitamin B9, 1.8 times more Vitamin E and 14.2 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 4.9 times more Vitamin B1, 1.9 times more Vitamin B6 and 2.3 times more Vitamin C than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B3 per 500 kcal.
• Both Boiled and Drained Asparagus as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Asparagus vs Tomatoes in Juice with Salt:

• Boiled and Drained Asparagus have 2.3 times more Copper, 3.1 times more Fluoride, 1.6 times more Manganese, 2.3 times more Phosphorus, 6.3 times more Selenium and 3.6 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2 times more Calcium, 11.3 times more Sodium and 1.4 times more Water than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Iron, Magnesium and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Asparagus have 5.3 times more Omega 3 and 2.2 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.6 times more Fat, 1.8 times more Omega 6, 2.7 times more Sugars, 2.3 times more Fructose and 1.3 times more Fiber than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Asparagus as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.