Comparing Nutrients in 500 calories Cooked Frozen Asparagus VS Tomatoes

Weight per 500 calories

• Cooked Frozen Asparagus: 2778g
• Tomatoes: 2778g

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

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Asparagus	51%	16%	33%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cooked Frozen Asparagus	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.7g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	8.33% 2.67g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	28.6% 4.86g	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	41% 53.3g	83% 108g	130g per day for Men 19-50 years
Sugars	12.3% 8.9g	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	NA	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	NA	% 34.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	117% 44.4g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	146% 82g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Asparagus	Tomatoes	Recommended Dietary Allowance
Vitamin A	123% 1111μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	150% 1.8mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	220% 2.86mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	180% 29mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.8% 4.4mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	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	938% 3750μg	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	753% 678mg	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	222% 33.3mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1852% 2222μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Asparagus	Tomatoes	Recommended Dietary Allowance
Calcium	50% 500mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	324% 2.9mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	194% 15.6mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	66% 278mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	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	194% 1361mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	141% 4778mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	197% 108μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	104% 11.4mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	70.6% 2614g	71% 2626g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Asparagus have 1.8 times more Vitamin B1, 5.4 times more Vitamin B2, 1.7 times more Vitamin B3, 1.8 times more Vitamin B5, 9 times more Vitamin B9, 1.8 times more Vitamin C, 2.2 times more Vitamin E and 10.1 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 4 times more Vitamin B6 than Boiled and Drained Frozen Asparagus.
• Both Boiled and Drained Frozen Asparagus and Raw Ripe Red Tomatoes have similar amounts of Vitamin A per 500 kcal.
• Both Boiled and Drained Frozen 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 Frozen Asparagus vs Tomatoes:

• Boiled and Drained Frozen Asparagus have 1.8 times more Calcium, 1.8 times more Copper, 2.1 times more Iron, 1.2 times more Manganese, 2 times more Phosphorus, more Selenium and 2.4 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Potassium and 1.7 times more Sodium than Boiled and Drained Frozen Asparagus.
• Both Boiled and Drained Frozen Asparagus and Raw Ripe Red Tomatoes have similar amounts of Magnesium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Frozen Asparagus have 2.1 times more Fat, 3.4 times more Saturated Fat, 3.3 times more Omega 3, 2.2 times more Omega 6, 1.3 times more Fiber and 3.4 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2 times more Carbohydrate and 8.2 times more Sugars than Boiled and Drained Frozen Asparagus.
• Both Boiled and Drained Frozen Asparagus and Raw Ripe Red Tomatoes have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained Frozen Asparagus as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.