Comparing Nutrients in 7 ounces Cooked Asparagus VS Cooked Ripe Red Tomatoes

Macros Ratio

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

Macro Nutrients

	Cooked Asparagus	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	0.49% 0.083g	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	6.12% 7.96g	130g per day for Men 19-50 years
Sugars	3.56% 2.58g	6.8% 4.94g	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	3.6% 2.6g	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	% 2.34g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 0g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	8.5% 4.76g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	11% 99μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.2% 0.28mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.15mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.93% 0.45mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	12% 0.16mg	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	6.45% 25.8μg	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	50.3% 45.2mg	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	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	83.7% 100μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	16.5% 0.15mg	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	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	13.3% 0.31mg	9.06% 0.21mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.97% 184g	5.06% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Asparagus VS Cooked Ripe Red Tomatoes per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Asparagus vs Cooked Ripe Red Tomatoes:

• 7 ounces of Cooked Asparagus have 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.
• While 7 oz of Cooked Ripe Red Tomatoes contain 3 times more Vitamin C than Boiled and Drained Asparagus.
• Both Cooked Asparagus and Cooked Ripe Red Tomatoes provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• Both Boiled and Drained Asparagus as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Asparagus vs Cooked Ripe Red Tomatoes:

• 7 ounces of Cooked Asparagus have 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 Asparagus and Cooked Ripe Red Tomatoes contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Asparagus have 2.9 times more Fiber and 2.5 times more Protein than Cooked Ripe Red Tomatoes.
• While 7 oz of Cooked Ripe Red Tomatoes contain 1.9 times more Sugars than Boiled and Drained Asparagus.
• Both Cooked Asparagus and Cooked Ripe Red Tomatoes offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Fiber and Protein
• Both Boiled and Drained Asparagus as well as Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.