Comparing Nutrients in 5 ounces Cooked Ripe Red Tomatoes VS Cooked Asparagus

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cooked Asparagus	34%	7%	59%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cooked Asparagus	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.37% 5.7g	4.5% 5.83g	130g per day for Men 19-50 years
Sugars	4.87% 3.53g	2.54% 1.84g	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	2.56% 1.86g	1.54% 1.1g	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	% 1.67g	% 0.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.11g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	6.07% 3.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cooked Asparagus	Recommended Dietary Allowance
Vitamin A	3.78% 34μg	7.87% 71μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	9.6% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.66% 0.18mg	6.38% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	8.6% 0.11mg	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	4.6% 18.4μg	53% 211μg	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	36% 32.3mg	12% 11mg	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	5.3% 0.79mg	14% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	59.8% 71.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cooked Asparagus	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.78% 31μg	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	12% 0.96mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	6.47% 0.15mg	9.5% 0.22mg	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	5.67% 39.7mg	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	9.1% 309mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	15.7% 8.65μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	7.73% 0.85mg	11mg per day for Men 19-50 years
Water	3.6% 134g	3.55% 131g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Ripe Red Tomatoes vs Cooked Asparagus:

• Cooked Ripe Red Tomatoes have 3 times more Vitamin C than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 2.1 times more Vitamin A, 4.5 times more Vitamin B1, 6.3 times more Vitamin B2, 2 times more Vitamin B3, 1.7 times more Vitamin B5, 11.5 times more Vitamin B9, 2.7 times more Vitamin E and 18.1 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Asparagus have similar amounts of Vitamin B6 per 5 oz.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Ripe Red Tomatoes vs Cooked Asparagus:

• Boiled and Drained Asparagus contain 2.1 times more Calcium, 2.2 times more Copper, 1.3 times more Iron, 1.6 times more Magnesium, 1.5 times more Manganese, 1.9 times more Phosphorus, 12.2 times more Selenium and 4.3 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Asparagus have similar amounts of Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cooked Ripe Red Tomatoes have 1.9 times more Sugars and 1.7 times more Fructose than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 14.5 times more Omega 3, 2.9 times more Fiber and 2.5 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Asparagus have similar amounts of Carbohydrate per 5 oz.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Asparagus have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.