Comparing Nutrients in 100 calories Tomatoes in Juice with Salt VS Frozen Asparagus

Weight per 100 calories

• Tomatoes in Juice with Salt: 625g
• Frozen Asparagus: 417g

Frozen Asparagus, Unprepared have 1.5 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is very low in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Tomatoes in Juice with Salt or Frozen Asparagus?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Frozen Asparagus	41%	7%	52%

Macro Nutrients

	Tomatoes in Juice with Salt	Frozen Asparagus	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.56g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	1.56% 0.025g	1.3% 0.021g	1.6g per day for Men 19-50 years
Omega 6	3.57% 0.61g	2.35% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	13% 17g	130g per day for Men 19-50 years
Sugars	22% 16g	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	11.3% 8.2g	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	% 7.75g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	21% 7.9g	38g per day for Men 19-50 years
Protein	8.8% 4.94g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Frozen Asparagus	Recommended Dietary Allowance
Vitamin A	14% 125μg	21.8% 196μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	299% 3.6mg	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.4% 0.34mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.45mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	35.6% 0.46mg	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	12.5% 50μg	199% 796μg	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	87.5% 78.8mg	147% 133mg	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	24.6% 3.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Frozen Asparagus	Recommended Dietary Allowance
Calcium	20.6% 206mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	63.4% 0.57mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	44.5% 3.56mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	14% 58.3mg	420mg per day for Men 19-50 years
Manganese	18.5% 0.43mg	36.8% 0.85mg	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% 106mg	38% 267mg	700mg per day for Men 19-50 years
Potassium	35% 1194mg	31% 1054mg	3400mg per day for Men 19-50 years
Selenium	7.95% 4.38μg	13% 7.1μg	55μg per day for Men 19-50 years
Sodium	48% 719mg	2.22% 33.3mg	1500mg per day for Men 19-50 years
Zinc	6.8% 0.75mg	22.3% 2.46mg	11mg per day for Men 19-50 years
Water	16% 592g	10.3% 383g	3700g per day for Men 19-50 years

Tomatoes In Juice With Salt VS Frozen Asparagus Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Tomatoes in Juice with Salt or Frozen Asparagus?

Lets compare vitamin content per 100 calories of Tomatoes in Juice with Salt vs Frozen Asparagus:

• 100 calories of Tomatoes in Juice with Salt have 7.1 times more Vitamin B1 and 1.5 times more Vitamin B6 than Frozen Asparagus.
• While 100 kcal of Frozen Asparagus, Unprepared contain 1.6 times more Vitamin A, 1.6 times more Vitamin B2, 15.9 times more Vitamin B9 and 1.7 times more Vitamin C than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Frozen Asparagus provide similar amounts of Vitamin B3 and Vitamin B5 per 100 calories.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Frozen Asparagus, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Tomatoes in Juice with Salt vs Frozen Asparagus:

• 100 calories of Tomatoes in Juice with Salt have 2 times more Calcium, 21.6 times more Sodium and 1.5 times more Water than Frozen Asparagus.
• While 100 kcal of Frozen Asparagus, Unprepared contain 1.8 times more Copper, 2 times more Manganese, 2.5 times more Phosphorus, 1.6 times more Selenium and 3.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Frozen Asparagus contain similar levels of Iron, Magnesium and Potassium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Tomatoes in Juice with Salt have 1.5 times more Omega 6, 1.3 times more Carbohydrate and 1.5 times more Fiber than Frozen Asparagus.
• While 100 kcal of Frozen Asparagus, Unprepared contain 2.7 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Frozen Asparagus offer comparable quantities of Energy per 100 calories.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Frozen Asparagus, Unprepared provide inadequate amounts of Omega 3 in 100 calories.