Comparing Nutrients in 500 calories Cooked Asparagus VS Tomatoes

Weight per 500 calories

• Cooked Asparagus: 2273g
• Tomatoes: 2778g

Cooked Asparagus have 1.2 times more energy per 100g than Tomatoes. It has very low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Cooked Asparagus or Tomatoes?

Macros Ratio

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

Macro Nutrients

	Cooked Asparagus	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	41% 0.66g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	10% 1.73g	13% 2.22g	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% 108g	130g per day for Men 19-50 years
Sugars	40.8% 29.5g	101% 73g	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	52.5% 38g	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	% 34.7g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 0g	g per day for Men 19-50 years
Fiber	120% 45.5g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	97% 54.5g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	Tomatoes	Recommended Dietary Allowance
Vitamin A	126% 1136μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	307% 3.7mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	243% 3.16mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	154% 24.6mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	847% 3386μg	104% 417μg	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	423% 381mg	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	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	958% 1150μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus	Tomatoes	Recommended Dietary Allowance
Calcium	52.3% 523mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	417% 3.75mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	12.4% 498μg	1.6% 64μg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	75.8% 318mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	138% 3.17mg	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	95% 667mg	700mg per day for Men 19-50 years
Potassium	150% 5091mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	252% 139μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	21.2% 318mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	124% 13.6mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	57% 2105g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Asparagus vs Tomatoes:

• Boiled and Drained Asparagus have 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.
• While Raw Ripe Red Tomatoes contain 2.2 times more Vitamin C than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus and Raw Ripe Red Tomatoes have similar amounts of Vitamin A and Vitamin B6 per 500 kcal.
• Both Boiled and Drained Asparagus as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Asparagus vs Tomatoes:

• Boiled and Drained Asparagus have 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.
• While Raw Ripe Red Tomatoes contain 1.3 times more Potassium than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus and Raw Ripe Red Tomatoes have similar amounts of Magnesium, Manganese and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Asparagus have 7.9 times more Omega 3, 1.4 times more Fiber and 2.2 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Omega 6, 2.5 times more Sugars and 2.1 times more Fructose than Boiled and Drained Asparagus.
• Both Boiled and Drained Asparagus and Raw Ripe Red Tomatoes have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Boiled and Drained Asparagus as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.