Comparing Nutrients in 300 calories Canned AsparagusVS Cooked Ripe Red Tomatoes

Weight per 300 calories

Canned Asparagus

1579g

Cooked Ripe Red Tomatoes

1667g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Canned Asparagus or Cooked Ripe Red Tomatoes?

Macros Ratio

Protein Fat Carbs

Canned Asparagus

35%

24%

41%

Cooked Ripe Red Tomatoes

18%

77%

300 kcal ▼

Macro Nutrients

Canned Asparagusvs Cooked Ripe Red Tomatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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10.6%10.3g

Fat

1.9%1.83g

10.3 gvs1.83 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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7.25%2.32g

Saturated Fat

0.78%0.25g

2.32 gvs0.25 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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15%0.24g

Omega 3

2.1%0.033g

0.24 gvs0.033 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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25%4.25g

Omega 6

4.1%0.7g

4.25 gvs0.7 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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30%39g

Carbohydrate

51.4%67g

39 gvs67 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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23%16.7g

Sugars

57.2%41.5g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

16.7 gvs41.5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

30%22g

≤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]

NA gvs22 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%19.7g

NA gvs19.7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0g

NA gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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66.5%25.3g

Fiber

30.7%11.7g

25.3 gvs11.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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60.3%33.8g

Protein

28.3%16g

33.8 gvs16 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Asparagusvs Cooked Ripe Red Tomatoes

72%647μg

Vitamin A

44.4%400μg

RAE, retinol activity equivalents

647 μgvs400 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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80.3%0.96mg

Vitamin B1

50%0.6mg

Thiamine

0.96 mgvs0.6 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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121%1.58mg

Vitamin B2

28.2%0.37mg

Riboflavin

1.58 mgvs0.37 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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94%15mg

Vitamin B3

55.4%8.87mg

Niacin, nicotinic acid, niacinamide

15 mgvs8.87 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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44%2.2mg

Vitamin B5

43%2.15mg

Pantothenic acid

2.2 mgvs2.15 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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134%1.74mg

Vitamin B6

101%1.3mg

Pyridoxine

1.74 mgvs1.3 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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379%1516μg

Vitamin B9

54%217μg

Folates and Folic Acid

1516 μgvs217 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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323%291mg

Vitamin C

422%380mg

Ascorbic acid

291 mgvs380 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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128%19.3mg

Vitamin E

62.2%9.33mg

Tocopherols and Tocotrienols

19.3 mgvs9.33 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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543%652μg

Vitamin K

39%46.7μg

Phytomenadione or phylloquinone

652 μgvs46.7 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Asparagusvs Cooked Ripe Red Tomatoes

25.3%253mg

Calcium

18.3%183mg

253 mgvs183 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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168%1.5mg

Copper

139%1.25mg

1.5 mgvs1.25 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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361%29mg

Iron

142%11.3mg

29 mgvs11.3 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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37.6%158mg

Magnesium

35.7%150mg

158 mgvs150 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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117%2.7mg

Manganese

76%1.75mg

2.7 mgvs1.75 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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97%679mg

Phosphorus

66.7%467mg

679 mgvs467 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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80%2716mg

Potassium

107%3633mg

2716 mgvs3633 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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49%27μg

Selenium

15%8.33μg

27 μgvs8.33 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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302%4532mg

Sodium

12.2%183mg

4532 mgvs183 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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57.4%6.3mg

Zinc

21.2%2.33mg

6.3 mgvs2.33 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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40%1484g

Water

42.5%1572g

1484 gvs1572 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Canned Asparagus vs Cooked Ripe Red Tomatoes:

Canned Asparagus Solids have 1.6 times more Vitamin A, 1.6 times more Vitamin B1, 4.3 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B6, 7 times more Vitamin B9, 2.1 times more Vitamin E and 14 times more Vitamin K than Cooked Ripe Red Tomatoes.
While Cooked Ripe Red Tomatoes contain 1.3 times more Vitamin C than Canned Asparagus Solids.
Both Canned Asparagus Solids and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B5 per 300 kcal.
Both Canned Asparagus Solids as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Asparagus vs Cooked Ripe Red Tomatoes:

Canned Asparagus Solids have 1.4 times more Calcium, 1.2 times more Copper, 2.5 times more Iron, 1.5 times more Manganese, 1.5 times more Phosphorus, 3.2 times more Selenium, 24.7 times more Sodium and 2.7 times more Zinc than Cooked Ripe Red Tomatoes.
While Cooked Ripe Red Tomatoes contain 1.3 times more Potassium than Canned Asparagus Solids.
Both Canned Asparagus Solids and Cooked Ripe Red Tomatoes have similar amounts of Magnesium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned Asparagus Solids have 5.6 times more Fat, 9.3 times more Saturated Fat, 7.1 times more Omega 3, 6.1 times more Omega 6, 2.2 times more Fiber and 2.1 times more Protein than Cooked Ripe Red Tomatoes.
While Cooked Ripe Red Tomatoes contain 1.7 times more Carbohydrate and 2.5 times more Sugars than Canned Asparagus Solids.
Both Canned Asparagus Solids and Cooked Ripe Red Tomatoes have similar amounts of Energy per 300 kcal.
Both Canned Asparagus Solids as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned AsparagusVS Frozen AsparagusCooked Ripe Red TomatoesVS Frozen AsparagusCanned AsparagusVS Tomatoes in Juice with SaltCooked Ripe Red TomatoesVS Tomatoes in Juice with Salt

Compare Foods

Comparing Nutrients in 300 calories Canned AsparagusVS Cooked Ripe Red Tomatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Asparagus or Cooked Ripe Red Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: