Comparing Nutrients in 300 calories Cooked Ripe Red TomatoesVS Cooked Frozen Asparagus

Weight per 300 calories

Cooked Ripe Red Tomatoes

1667g

Cooked Frozen Asparagus

1667g

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

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

Macros Ratio

Protein Fat Carbs

Cooked Ripe Red Tomatoes

18%

77%

Cooked Frozen Asparagus

51%

16%

33%

300 kcal ▼

Macro Nutrients

Cooked Ripe Red Tomatoesvs Cooked Frozen Asparagus

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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1.9%1.83g

Fat

7.2%7g

1.83 gvs7 g

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

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0.78%0.25g

Saturated Fat

5%1.6g

0.25 gvs1.6 g

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

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2.1%0.033g

Omega 3

10.4%0.17g

0.033 gvs0.17 g

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

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4.1%0.7g

Omega 6

17%2.9g

0.7 gvs2.9 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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51.4%67g

Carbohydrate

24.6%32g

67 gvs32 g

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

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57.2%41.5g

Sugars

7.36%5.33g

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

41.5 gvs5.33 g

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

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30%22g

Fructose

≤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]

22 gvsNA g

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

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%19.7g

Glucose

19.7 gvsNA g

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

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%0g

Sucrose

0 gvsNA g

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

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30.7%11.7g

Fiber

70%26.7g

11.7 gvs26.7 g

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

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28.3%16g

Protein

87.8%49g

16 gvs49 g

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

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Vitamins

Cooked Ripe Red Tomatoesvs Cooked Frozen Asparagus

44.4%400μg

Vitamin A

74%667μg

RAE, retinol activity equivalents

400 μgvs667 μg

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

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50%0.6mg

Vitamin B1

90%1.1mg

Thiamine

0.6 mgvs1.1 mg

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

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28.2%0.37mg

Vitamin B2

132%1.7mg

Riboflavin

0.37 mgvs1.7 mg

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

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55.4%8.87mg

Vitamin B3

108%17.3mg

Niacin, nicotinic acid, niacinamide

8.87 mgvs17.3 mg

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

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43%2.15mg

Vitamin B5

52.7%2.63mg

Pantothenic acid

2.15 mgvs2.63 mg

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

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101%1.3mg

Vitamin B6

25.6%0.33mg

Pyridoxine

1.3 mgvs0.33 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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54%217μg

Vitamin B9

563%2250μg

Folates and Folic Acid

217 μgvs2250 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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422%380mg

Vitamin C

452%407mg

Ascorbic acid

380 mgvs407 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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62.2%9.33mg

Vitamin E

133%20mg

Tocopherols and Tocotrienols

9.33 mgvs20 mg

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

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39%46.7μg

Vitamin K

1111%1333μg

Phytomenadione or phylloquinone

46.7 μgvs1333 μg

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

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Minerals

Cooked Ripe Red Tomatoesvs Cooked Frozen Asparagus

18.3%183mg

Calcium

30%300mg

183 mgvs300 mg

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

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139%1.25mg

Copper

194%1.75mg

1.25 mgvs1.75 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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142%11.3mg

Iron

117%9.33mg

11.3 mgvs9.33 mg

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

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35.7%150mg

Magnesium

39.7%167mg

150 mgvs167 mg

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

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76%1.75mg

Manganese

101%2.33mg

1.75 mgvs2.33 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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66.7%467mg

Phosphorus

117%817mg

467 mgvs817 mg

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

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107%3633mg

Potassium

84.3%2867mg

3633 mgvs2867 mg

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

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15%8.33μg

Selenium

118%65μg

8.33 μgvs65 μg

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

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12.2%183mg

Sodium

3.33%50mg

183 mgvs50 mg

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

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21.2%2.33mg

Zinc

62%6.83mg

2.33 mgvs6.83 mg

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

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42.5%1572g

Water

42.4%1568g

1572 gvs1568 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 Cooked Ripe Red Tomatoes vs Cooked Frozen Asparagus:

Cooked Ripe Red Tomatoes have 4 times more Vitamin B6 than Boiled and Drained Frozen Asparagus.
While Boiled and Drained Frozen Asparagus contain 1.7 times more Vitamin A, 1.8 times more Vitamin B1, 4.7 times more Vitamin B2, 2 times more Vitamin B3, 10.4 times more Vitamin B9, 2.1 times more Vitamin E and 28.6 times more Vitamin K than Cooked Ripe Red Tomatoes.
Both Cooked Ripe Red Tomatoes and Boiled and Drained Frozen Asparagus have similar amounts of Vitamin B5 and Vitamin C per 300 kcal.
Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Cooked Ripe Red Tomatoes have 1.2 times more Iron, 1.3 times more Potassium and 3.7 times more Sodium than Boiled and Drained Frozen Asparagus.
While Boiled and Drained Frozen Asparagus contain 1.6 times more Calcium, 1.4 times more Copper, 1.3 times more Manganese, 1.8 times more Phosphorus, 7.8 times more Selenium and 2.9 times more Zinc than Cooked Ripe Red Tomatoes.
Both Cooked Ripe Red Tomatoes and Boiled and Drained Frozen Asparagus have similar amounts of Magnesium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cooked Ripe Red Tomatoes have 2.1 times more Carbohydrate and 7.8 times more Sugars than Boiled and Drained Frozen Asparagus.
While Boiled and Drained Frozen Asparagus contain 3.8 times more Fat, 6.4 times more Saturated Fat, 5 times more Omega 3, 4.2 times more Omega 6, 2.3 times more Fiber and 3.1 times more Protein than Cooked Ripe Red Tomatoes.
Both Cooked Ripe Red Tomatoes and Boiled and Drained Frozen Asparagus have similar amounts of Energy per 300 kcal.
Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cooked Ripe Red TomatoesVS Tomatoes in Juice with SaltCooked Frozen AsparagusVS Tomatoes in Juice with SaltCooked Ripe Red TomatoesVS Balsam-pear , Leafy TipsCooked Frozen AsparagusVS Balsam-pear , Leafy Tips

Compare Foods

Comparing Nutrients in 300 calories Cooked Ripe Red TomatoesVS Cooked Frozen Asparagus

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: