Comparing Nutrients in 500 calories Tomatoes in Juice with Salt VS Canned Asparagus with Liquids and Salt

Weight per 500 calories

• Tomatoes in Juice with Salt: 3125g
• Canned Asparagus with Liquids and Salt: 3333g

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

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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Canned Asparagus with Liquids and Salt	38%	9%	53%

Macro Nutrients

	Tomatoes in Juice with Salt	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.05% 7.8g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	8.33% 0.13g	1.6g per day for Men 19-50 years
Omega 6	18% 3.03g	15.7% 2.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	63.6% 82.7g	130g per day for Men 19-50 years
Sugars	110% 79.7g	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	56.5% 41g	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	% 38.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	156% 59.4g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	44% 24.7g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	69.4% 625μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1497% 18mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.7mg	228% 2.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.3mg	177% 28.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	82.7% 4.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	267% 3.47mg	251% 3.27mg	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	62.5% 250μg	708% 2833μg	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	438% 394mg	611% 550mg	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	123% 18.4mg	258% 38.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.7% 81.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Calcium	103% 1031mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	396% 3.57mg	0.9mg per day for Men 19-50 years
Fluoride	4% 159μg	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	223% 18mg	250% 20mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	220% 5.07mg	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	76% 531mg	181% 1267mg	700mg per day for Men 19-50 years
Potassium	176% 5969mg	169% 5733mg	3400mg per day for Men 19-50 years
Selenium	39.8% 22μg	97% 53.3μg	55μg per day for Men 19-50 years
Sodium	240% 3594mg	631% 9467mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	142% 15.7mg	11mg per day for Men 19-50 years
Water	80% 2961g	85% 3144g	3700g per day for Men 19-50 years

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 10 times more Vitamin B1 than Canned Asparagus Solids and Liquids with Salt.
• While Canned Asparagus Solids and Liquids with Salt contain 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 11.3 times more Vitamin B9, 1.4 times more Vitamin C and 2.1 times more Vitamin E than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Canned Asparagus Solids and Liquids with Salt have similar amounts of Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Canned Asparagus Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes in Juice with Salt vs Canned Asparagus with Liquids and Salt:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 2.1 times more Calcium than Canned Asparagus Solids and Liquids with Salt.
• While Canned Asparagus Solids and Liquids with Salt contain 2.2 times more Copper, 2.4 times more Manganese, 2.4 times more Phosphorus, 2.4 times more Selenium, 2.6 times more Sodium and 4.2 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Canned Asparagus Solids and Liquids with Salt have similar amounts of Iron, Magnesium, Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.3 times more Fat, 1.3 times more Carbohydrate and 1.8 times more Fiber than Canned Asparagus Solids and Liquids with Salt.
• While Canned Asparagus Solids and Liquids with Salt contain 2.4 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Canned Asparagus Solids and Liquids with Salt have similar amounts of Energy, Omega 3 and Omega 6 per 500 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Canned Asparagus Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.