Comparing Nutrients in 7 ounces Cooked Asparagus VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus	34%	7%	59%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Cooked Asparagus	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.27% 8.16g	5.53% 7.2g	130g per day for Men 19-50 years
Sugars	3.56% 2.58g	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	2.16% 1.57g	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	% 0.83g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	NA	38g per day for Men 19-50 years
Protein	8.5% 4.76g	2.45% 1.37g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	11% 99μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.2% 0.28mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.15mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.93% 0.45mg	5.87% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	15.7% 0.2mg	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	74% 296μg	4.47% 18μg	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	17% 15.3mg	13.7% 12.3mg	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	20% 2.98mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	83.7% 100μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	1.1% 43.5μg	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	22.6% 1.8mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	13.3% 0.31mg	11.4% 0.26mg	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	15.3% 107mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	53% 796mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	4.97% 184g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Asparagus VS Canned Tomatoes with Green Chilies per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Asparagus versus 7 oz of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Asparagus vs Canned Tomatoes with Green Chilies:

• 7 ounces of Cooked Asparagus have 2.5 times more Vitamin A, 4.8 times more Vitamin B1, 7.3 times more Vitamin B2, 1.7 times more Vitamin B3, 1.5 times more Vitamin B5, 16.6 times more Vitamin B9 and 1.2 times more Vitamin C than Canned Tomatoes with Green Chilies.
• While 7 oz of Canned Red Ripe Tomatoes with Green Chilies contain 1.3 times more Vitamin B6 than Boiled and Drained Asparagus.
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Boiled and Drained Asparagus as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Asparagus vs Canned Tomatoes with Green Chilies:

• 7 ounces of Cooked Asparagus have 1.8 times more Copper, 3.5 times more Iron, 1.3 times more Magnesium, 3.9 times more Phosphorus, 2.1 times more Potassium, 15.3 times more Selenium and 4.6 times more Zinc than Canned Tomatoes with Green Chilies.
• While 7 oz of Canned Red Ripe Tomatoes with Green Chilies contain 28.6 times more Sodium than Boiled and Drained Asparagus.
• Both Cooked Asparagus and Canned Tomatoes with Green Chilies contain similar levels of Manganese and Water per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Asparagus have 3.5 times more Protein than Canned Tomatoes with Green Chilies.
• Both Cooked Asparagus and Canned Tomatoes with Green Chilies offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Protein
• Both Boiled and Drained Asparagus as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.