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

Weight per 500 calories

• Tomatoes in Juice with Salt: 3125g
• Frozen Asparagus: 2083g

Frozen Asparagus, Unprepared have 1.5 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is very low in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Tomatoes in Juice with Salt or Frozen Asparagus?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Frozen Asparagus	41%	7%	52%

Macro Nutrients

	Tomatoes in Juice with Salt	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	4.94% 4.8g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	6.5% 0.1g	1.6g per day for Men 19-50 years
Omega 6	18% 3.03g	11.8% 2g	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	65.7% 85.4g	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	104% 39.6g	38g per day for Men 19-50 years
Protein	44% 24.7g	120% 67.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Frozen Asparagus	Recommended Dietary Allowance
Vitamin A	69.4% 625μg	109% 979μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1497% 18mg	210% 2.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.7mg	210% 2.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.3mg	157% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	76.7% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	267% 3.47mg	178% 2.3mg	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	995% 3979μg	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	736% 663mg	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	NA	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	Frozen Asparagus	Recommended Dietary Allowance
Calcium	103% 1031mg	52% 521mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	317% 2.85mg	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	190% 15.2mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	69.4% 292mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	184% 4.23mg	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	190% 1333mg	700mg per day for Men 19-50 years
Potassium	176% 5969mg	155% 5271mg	3400mg per day for Men 19-50 years
Selenium	39.8% 22μg	64.4% 35.4μg	55μg per day for Men 19-50 years
Sodium	240% 3594mg	11% 167mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	112% 12.3mg	11mg per day for Men 19-50 years
Water	80% 2961g	51.7% 1913g	3700g per day for Men 19-50 years

Tomatoes In Juice With Salt VS Frozen Asparagus Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tomatoes in Juice with Salt or Frozen Asparagus?

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

• 500 calories of Tomatoes in Juice with Salt have 7.1 times more Vitamin B1 and 1.5 times more Vitamin B6 than Frozen Asparagus.
• While 500 kcal of Frozen Asparagus, Unprepared contain 1.6 times more Vitamin A, 1.6 times more Vitamin B2, 15.9 times more Vitamin B9 and 1.7 times more Vitamin C than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Frozen Asparagus provide similar amounts of Vitamin B3 and Vitamin B5 per 500 calories.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Frozen Asparagus, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Tomatoes in Juice with Salt have 2 times more Calcium, 21.6 times more Sodium and 1.5 times more Water than Frozen Asparagus.
• While 500 kcal of Frozen Asparagus, Unprepared contain 1.8 times more Copper, 2 times more Manganese, 2.5 times more Phosphorus, 1.6 times more Selenium and 3.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Frozen Asparagus contain similar levels of Iron, Magnesium and Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomatoes in Juice with Salt have 1.5 times more Omega 6, 1.3 times more Carbohydrate and 1.5 times more Fiber than Frozen Asparagus.
• While 500 kcal of Frozen Asparagus, Unprepared contain 2.7 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Frozen Asparagus offer comparable quantities of Energy per 500 calories.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Frozen Asparagus, Unprepared provide inadequate amounts of Omega 3 in 500 calories.