Comparing Nutrients in 500 calories Stewed Canned Tomatoes VS Cooked Frozen Asparagus

Weight per 500 calories

• Stewed Canned Tomatoes: 1923g
• Cooked Frozen Asparagus: 2778g

Stewed Canned Tomatoes have 1.4 times more energy per 100g than Cooked Frozen Asparagus. It has very low energy density when compared to other foods. Boiled and Drained Frozen Asparagus having very low energy density.

Discover which food has more nutrients per 500 calories - Stewed Canned Tomatoes or Cooked Frozen Asparagus?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cooked Frozen Asparagus	51%	16%	33%

Macro Nutrients

	Stewed Canned Tomatoes	Cooked Frozen Asparagus	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.77% 3.65g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	8.33% 2.67g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	8.37% 1.42g	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	92% 119g	41% 53.3g	130g per day for Men 19-50 years
Sugars	93% 67.7g	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	50% 36g	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	% 31.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.38g	NA	g per day for Men 19-50 years
Fiber	50.6% 19.2g	117% 44.4g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	146% 82g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cooked Frozen Asparagus	Recommended Dietary Allowance
Vitamin A	19.2% 173μg	123% 1111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.7% 0.88mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.8% 0.67mg	220% 2.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	180% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	87.8% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	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	24% 96μg	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	169% 152mg	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	106% 16mg	222% 33.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	38.5% 46μg	1852% 2222μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cooked Frozen Asparagus	Recommended Dietary Allowance
Calcium	65.4% 654mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	324% 2.9mg	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	320% 25.6mg	194% 15.6mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	66% 278mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	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	55% 385mg	194% 1361mg	700mg per day for Men 19-50 years
Potassium	117% 3981mg	141% 4778mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	197% 108μg	55μg per day for Men 19-50 years
Sodium	283% 4250mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	29.7% 3.27mg	104% 11.4mg	11mg per day for Men 19-50 years
Water	47.6% 1760g	70.6% 2614g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Cooked Frozen Asparagus Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Stewed Canned Tomatoes or Cooked Frozen Asparagus?

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

• 500 kcal of Boiled and Drained Frozen Asparagus contain 6.4 times more Vitamin A, 2 times more Vitamin B1, 4.3 times more Vitamin B2, 2.1 times more Vitamin B3, 2 times more Vitamin B5, 1.7 times more Vitamin B6, 39 times more Vitamin B9, 4.5 times more Vitamin C, 2.1 times more Vitamin E and 48.1 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Stewed Canned Tomatoes have 1.3 times more Calcium, 1.6 times more Iron and 51 times more Sodium than Cooked Frozen Asparagus.
• While 500 kcal of Boiled and Drained Frozen Asparagus contain 1.4 times more Copper, 3.4 times more Manganese, 3.5 times more Phosphorus, 9.4 times more Selenium, 3.5 times more Zinc and 1.5 times more Water than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cooked Frozen Asparagus contain similar levels of Magnesium and Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Stewed Canned Tomatoes have 2.2 times more Carbohydrate and 7.6 times more Sugars than Cooked Frozen Asparagus.
• While 500 kcal of Boiled and Drained Frozen Asparagus contain 3.2 times more Fat, 4.8 times more Omega 3, 3.4 times more Omega 6, 2.3 times more Fiber and 4.7 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cooked Frozen Asparagus offer comparable quantities of Energy per 500 calories.
• 500 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Omega 6