Comparing Nutrients in 14 ounces Canned Asparagus VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus	35%	24%	41%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Canned Asparagus	Florida Oranges	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.58g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	1.82% 0.58g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.5% 9.76g	35.2% 46g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	50% 36.3g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	25% 9.53g	38g per day for Men 19-50 years
Protein	15% 8.5g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus	Florida Oranges	Recommended Dietary Allowance
Vitamin A	18% 163μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.7% 3.8mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	15.6% 0.2mg	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	95% 381μg	17% 67.5μg	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	81% 73mg	198% 179mg	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	32.3% 4.84mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	137% 164μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus	Florida Oranges	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	42.3% 0.38mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	91% 7.26mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	29.3% 0.67mg	4.14% 0.095mg	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	24.4% 171mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	20% 683mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.75μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	76% 1139mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	10% 373g	9.35% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Asparagus VS Florida Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Asparagus versus 14 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Asparagus vs Florida Oranges:

• 14 ounces of Canned Asparagus have 3.7 times more Vitamin A, 2.5 times more Vitamin B2, 2.4 times more Vitamin B3, 2.2 times more Vitamin B6, 5.6 times more Vitamin B9, 6.8 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 1.6 times more Vitamin B1, 1.8 times more Vitamin B5 and 2.4 times more Vitamin C than Canned Asparagus Solids.
• 14 ounces of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Asparagus Solids as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Asparagus vs Florida Oranges:

• 14 ounces of Canned Asparagus have 2.5 times more Copper, 20.3 times more Iron, 7.1 times more Manganese, 3.6 times more Phosphorus, 3.4 times more Selenium, more Sodium and 5 times more Zinc than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 2.7 times more Calcium than Canned Asparagus Solids.
• Both Canned Asparagus and Florida Oranges contain similar levels of Magnesium, Potassium and Water per 14 ounces.
• 14 ounces of Canned Asparagus lack sufficient amounts of Calcium
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Asparagus have 3.1 times more Protein than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 4.7 times more Carbohydrate, 8.6 times more Sugars and 1.5 times more Fiber than Canned Asparagus Solids.
• 14 ounces of Canned Asparagus provide inadequate amounts of Carbohydrate
• 14 ounces of Florida Oranges provide inadequate amounts of Protein
• Both Canned Asparagus Solids as well as Raw Florida Oranges provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.