Comparing Nutrients in 7 ounces Tomatoes VS Asparagus

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Asparagus	35%	4%	61%

Macro Nutrients

	Tomatoes	Asparagus	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	5.92% 7.7g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	5.15% 3.73g	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	3.75% 2.7g	2.74% 2g	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	% 2.5g	% 1.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.46g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	11% 4.17g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	7.8% 4.37g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Asparagus	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	25.8% 103μg	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	30.2% 27mg	12.3% 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	7.14% 1.07mg	15% 2.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	68.8% 82.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Asparagus	Recommended Dietary Allowance
Calcium	2% 20mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	41.7% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	13.6% 0.31mg	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	6.8% 47.6mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	5.07% 188g	5% 185g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 2.4 times more Vitamin C than Raw Asparagus.
• While Raw Asparagus contain 3.9 times more Vitamin B1, 7.4 times more Vitamin B2, 1.6 times more Vitamin B3, 3.1 times more Vitamin B5, 3.5 times more Vitamin B9, 2.1 times more Vitamin E and 5.3 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Asparagus have similar amounts of Vitamin A and Vitamin B6 per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Asparagus:

• Raw Asparagus contain 2.4 times more Calcium, 3.2 times more Copper, 7.9 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 2.2 times more Phosphorus, more Selenium and 3.2 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Asparagus have similar amounts of Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 1.4 times more Sugars and 1.4 times more Fructose than Raw Asparagus.
• While Raw Asparagus contain 1.8 times more Fiber and 2.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Asparagus have similar amounts of Carbohydrate per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Asparagus have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.