Comparing Nutrients in 500 calories Frozen Asparagus VS Stewed Canned Tomatoes

Weight per 500 calories

• Frozen Asparagus: 2083g
• Stewed Canned Tomatoes: 1923g

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

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Frozen Asparagus	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.94% 4.8g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	6.5% 0.1g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	11.8% 2g	8.37% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.4g	92% 119g	130g per day for Men 19-50 years
Sugars	NA	93% 67.7g	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	NA	50% 36g	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	% 31.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.38g	g per day for Men 19-50 years
Fiber	104% 39.6g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	120% 67.3g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	109% 979μg	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	210% 2.52mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	210% 2.73mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	157% 25mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.7% 3.83mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	178% 2.3mg	25% 0.33mg	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	995% 3979μg	24% 96μg	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	736% 663mg	169% 152mg	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	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Asparagus	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	52% 521mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	317% 2.85mg	239% 2.15mg	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	190% 15.2mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	69.4% 292mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	49.3% 1.13mg	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	190% 1333mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	155% 5271mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	64.4% 35.4μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	11% 167mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	112% 12.3mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	51.7% 1913g	47.6% 1760g	3700g per day for Men 19-50 years

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

• Frozen Asparagus, Unprepared have 5.7 times more Vitamin A, 2.8 times more Vitamin B1, 4.1 times more Vitamin B2, 1.8 times more Vitamin B3, 1.7 times more Vitamin B5, 7.1 times more Vitamin B6, 41.4 times more Vitamin B9 and 4.4 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• Both Frozen Asparagus, Unprepared as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frozen Asparagus vs Stewed Canned Tomatoes:

• Frozen Asparagus, Unprepared have 1.3 times more Copper, 1.3 times more Magnesium, 3.7 times more Manganese, 3.5 times more Phosphorus, 1.3 times more Potassium, 3.1 times more Selenium and 3.8 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.3 times more Calcium, 1.7 times more Iron and 25.5 times more Sodium than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Stewed Canned Ripe Red Tomatoes have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen Asparagus, Unprepared have 1.8 times more Omega 3, 1.4 times more Omega 6, 2.1 times more Fiber and 3.8 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.4 times more Carbohydrate than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus, Unprepared and Stewed Canned Ripe Red Tomatoes have similar amounts of Energy per 500 kcal.
• Both Frozen Asparagus, Unprepared as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.