Comparing Nutrients in 500 calories Frozen Asparagus VS Canned Tomatoes with Green Chilies

Weight per 500 calories

• Frozen Asparagus: 2083g
• Canned Tomatoes with Green Chilies: 3333g

Frozen Asparagus have 1.6 times more energy per 100g than Canned Tomatoes with Green Chilies. It has very low energy density when compared to other foods. Canned Red Ripe Tomatoes with Green Chilies having very low energy density.

Discover which food has more nutrients per 500 calories - Frozen Asparagus or Canned Tomatoes with Green Chilies?

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Frozen Asparagus	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.94% 4.8g	2.75% 2.67g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	6.5% 0.1g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	11.8% 2g	5.7% 0.97g	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	93% 121g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	104% 39.6g	NA	38g per day for Men 19-50 years
Protein	120% 67.3g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	109% 979μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	210% 2.52mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	210% 2.73mg	48.7% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	157% 25mg	133% 21.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.7% 3.83mg	99% 4.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	178% 2.3mg	264% 3.43mg	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	75% 300μg	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	230% 207mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Asparagus	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	52% 521mg	66.7% 667mg	1000mg per day for Men 19-50 years
Copper	317% 2.85mg	333% 3mg	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	108% 8.67mg	8mg per day for Men 19-50 years
Magnesium	69.4% 292mg	87.3% 367mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	191% 4.4mg	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	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	155% 5271mg	105% 3567mg	3400mg per day for Men 19-50 years
Selenium	64.4% 35.4μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	11% 167mg	891% 13367mg	1500mg per day for Men 19-50 years
Zinc	112% 12.3mg	39.4% 4.33mg	11mg per day for Men 19-50 years
Water	51.7% 1913g	85% 3141g	3700g per day for Men 19-50 years

Frozen Asparagus VS Canned Tomatoes With Green Chilies Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Asparagus or Canned Tomatoes with Green Chilies?

Lets compare vitamin content per 500 calories of Frozen Asparagus vs Canned Tomatoes with Green Chilies:

• 500 calories of Frozen Asparagus have 1.5 times more Vitamin A, 2.2 times more Vitamin B1, 4.3 times more Vitamin B2, 13.3 times more Vitamin B9 and 3.2 times more Vitamin C than Canned Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 1.3 times more Vitamin B5 and 1.5 times more Vitamin B6 than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B3 per 500 calories.
• Both Frozen Asparagus, Unprepared as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Asparagus vs Canned Tomatoes with Green Chilies:

• 500 calories of Frozen Asparagus have 1.8 times more Iron, 2.9 times more Phosphorus, 1.5 times more Potassium, 2.7 times more Selenium and 2.8 times more Zinc than Canned Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 1.3 times more Calcium, 1.3 times more Magnesium, 80.2 times more Sodium and 1.6 times more Water than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Canned Tomatoes with Green Chilies contain similar levels of Copper and Manganese per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Asparagus have 2.1 times more Omega 6 and 2.9 times more Protein than Canned Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 1.4 times more Carbohydrate than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Canned Tomatoes with Green Chilies offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 6
• Both Frozen Asparagus, Unprepared as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 3 in 500 calories.