Comparing Nutrients in 500 calories Tomatoes in Juice with Salt VS Cooked Frozen Asparagus

Weight per 500 calories

• Tomatoes in Juice with Salt: 3125g
• Cooked Frozen Asparagus: 2778g

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 Cooked Frozen Asparagus?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cooked Frozen Asparagus	51%	16%	33%

Macro Nutrients

	Tomatoes in Juice with Salt	Cooked Frozen Asparagus	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.05% 7.8g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	8.33% 2.67g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	18% 3.03g	28.6% 4.86g	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	41% 53.3g	130g per day for Men 19-50 years
Sugars	110% 79.7g	12.3% 8.9g	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	117% 44.4g	38g per day for Men 19-50 years
Protein	44% 24.7g	146% 82g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cooked Frozen Asparagus	Recommended Dietary Allowance
Vitamin A	69.4% 625μg	123% 1111μg	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	220% 2.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.3mg	180% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	87.8% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	267% 3.47mg	42.7% 0.56mg	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	938% 3750μg	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	753% 678mg	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	222% 33.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.7% 81.3μg	1852% 2222μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cooked Frozen Asparagus	Recommended Dietary Allowance
Calcium	103% 1031mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	324% 2.9mg	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	194% 15.6mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	66% 278mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	169% 3.9mg	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	194% 1361mg	700mg per day for Men 19-50 years
Potassium	176% 5969mg	141% 4778mg	3400mg per day for Men 19-50 years
Selenium	39.8% 22μg	197% 108μg	55μg per day for Men 19-50 years
Sodium	240% 3594mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	104% 11.4mg	11mg per day for Men 19-50 years
Water	80% 2961g	70.6% 2614g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tomatoes in Juice with Salt vs Cooked Frozen Asparagus:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 10 times more Vitamin B1 and 6.2 times more Vitamin B6 than Boiled and Drained Frozen Asparagus.
• While Boiled and Drained Frozen Asparagus contain 1.8 times more Vitamin A, 1.7 times more Vitamin B2, 1.3 times more Vitamin B3, 15 times more Vitamin B9, 1.7 times more Vitamin C, 1.8 times more Vitamin E and 27.4 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Boiled and Drained Frozen Asparagus have similar amounts of Vitamin B5 per 500 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes in Juice with Salt vs Cooked Frozen Asparagus:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 2.1 times more Calcium, 1.2 times more Potassium and 43.1 times more Sodium than Boiled and Drained Frozen Asparagus.
• While Boiled and Drained Frozen Asparagus contain 1.8 times more Copper, 1.8 times more Manganese, 2.6 times more Phosphorus, 5 times more Selenium and 3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Boiled and Drained Frozen Asparagus have similar amounts of Iron, Magnesium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 2 times more Carbohydrate, 9 times more Sugars and 1.3 times more Fiber than Boiled and Drained Frozen Asparagus.
• While Boiled and Drained Frozen Asparagus contain 1.5 times more Fat, 2.5 times more Saturated Fat, 2.2 times more Omega 3, 1.6 times more Omega 6 and 3.3 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Boiled and Drained Frozen Asparagus have similar amounts of Energy per 500 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.