Comparing Nutrients in 300 calories Canned Asparagus with Liquids and SaltVS Tomatoes

Weight per 300 calories

Canned Asparagus with Liquids and Salt

2000g

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 with Liquids and Salt or Tomatoes?

Macros Ratio

Protein Fat Carbs

Canned Asparagus with Liquids and Salt

38%

53%

Tomatoes

17%

74%

300 kcal ▼

Macro Nutrients

Canned Asparagus with Liquids and Saltvs 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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3.7%3.6g

Fat

3.44%3.33g

3.6 gvs3.33 g

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

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2.75%0.88g

Saturated Fat

1.46%0.47g

0.88 gvs0.47 g

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

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5%0.08g

Omega 3

3.13%0.05g

0.08 gvs0.05 g

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

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9.4%1.6g

Omega 6

7.84%1.33g

1.6 gvs1.33 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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38%49.6g

Carbohydrate

50%65g

49.6 gvs65 g

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

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Sugars

60.5%44g

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

NA gvs44 g

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

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Fructose

31.5%23g

≤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 gvs23 g

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

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Glucose

%21g

NA gvs21 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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52.6%20g

Fiber

52.6%20g

20 gvs20 g

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

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64.3%36g

Protein

26%14.7g

36 gvs14.7 g

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

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Vitamins

Canned Asparagus with Liquids and Saltvs Tomatoes

Vitamin A

77.8%700μg

RAE, retinol activity equivalents

NA μgvs700 μg

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

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90%1.08mg

Vitamin B1

51.4%0.62mg

Thiamine

1.08 mgvs0.62 mg

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

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137%1.78mg

Vitamin B2

24.4%0.32mg

Riboflavin

1.78 mgvs0.32 mg

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

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106%17mg

Vitamin B3

62%9.9mg

Niacin, nicotinic acid, niacinamide

17 mgvs9.9 mg

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

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49.6%2.48mg

Vitamin B5

29.7%1.5mg

Pantothenic acid

2.48 mgvs1.5 mg

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

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151%1.96mg

Vitamin B6

103%1.33mg

Pyridoxine

1.96 mgvs1.33 mg

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

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Vitamin B7

26%7.8μg

Biotin

NA μgvs7.8 μg

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

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425%1700μg

Vitamin B9

62.5%250μg

Folates and Folic Acid

1700 μgvs250 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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367%330mg

Vitamin C

254%228mg

Ascorbic acid

330 mgvs228 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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155%23mg

Vitamin E

60%9mg

Tocopherols and Tocotrienols

23 mgvs9 mg

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

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Vitamin K

110%132μg

Phytomenadione or phylloquinone

NA μgvs132 μg

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

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Minerals

Canned Asparagus with Liquids and Saltvs Tomatoes

30%300mg

Calcium

16.7%167mg

300 mgvs167 mg

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

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238%2.14mg

Copper

109%0.98mg

2.14 mgvs0.98 mg

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

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Fluoride

0.96%38.3μg

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

NA μgvs38.3 μg

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

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150%12mg

Iron

56.3%4.5mg

12 mgvs4.5 mg

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

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43%180mg

Magnesium

43.7%183mg

180 mgvs183 mg

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

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132%3.04mg

Manganese

82.6%1.9mg

3.04 mgvs1.9 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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109%760mg

Phosphorus

57%400mg

760 mgvs400 mg

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

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101%3440mg

Potassium

116%3950mg

3440 mgvs3950 mg

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

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58%32μg

Selenium

0%0μg

32 μgvs0 μg

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

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379%5680mg

Sodium

5.56%83.3mg

5680 mgvs83.3 mg

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

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85.5%9.4mg

Zinc

25.8%2.83mg

9.4 mgvs2.83 mg

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

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51%1886g

Water

42.6%1575g

1886 gvs1575 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 with Liquids and Salt vs Tomatoes:

Canned Asparagus Solids and Liquids with Salt have 1.8 times more Vitamin B1, 5.6 times more Vitamin B2, 1.7 times more Vitamin B3, 1.7 times more Vitamin B5, 1.5 times more Vitamin B6, 6.8 times more Vitamin B9, 1.4 times more Vitamin C and 2.6 times more Vitamin E than Raw Ripe Red Tomatoes.
Both Canned Asparagus Solids and Liquids with Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Asparagus with Liquids and Salt vs Tomatoes:

Canned Asparagus Solids and Liquids with Salt have 1.8 times more Calcium, 2.2 times more Copper, 2.7 times more Iron, 1.6 times more Manganese, 1.9 times more Phosphorus, more Selenium, 68.2 times more Sodium and 3.3 times more Zinc than Raw Ripe Red Tomatoes.
Both Canned Asparagus Solids and Liquids with Salt and Raw Ripe Red Tomatoes have similar amounts of Magnesium, Potassium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned Asparagus Solids and Liquids with Salt have 1.6 times more Omega 3 and 2.5 times more Protein than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 1.3 times more Carbohydrate than Canned Asparagus Solids and Liquids with Salt.
Both Canned Asparagus Solids and Liquids with Salt and Raw Ripe Red Tomatoes have similar amounts of Energy, Fat, Omega 6 and Fiber per 300 kcal.
Both Canned Asparagus Solids and Liquids with Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Asparagus with Liquids and SaltVS Canned AsparagusTomatoesVS Canned AsparagusCanned Asparagus with Liquids and SaltVS Cooked Ripe Red TomatoesTomatoesVS Cooked Ripe Red Tomatoes

Compare Foods

Comparing Nutrients in 300 calories Canned Asparagus with Liquids and SaltVS Tomatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Canned Asparagus with Liquids and Salt or Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: