Comparing Nutrients in 14 ounces Canned Asparagus VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus	35%	24%	41%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Canned Asparagus	Navel Oranges	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.58g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.82% 0.58g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	0.54% 0.091g	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	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	g per day for Men 19-50 years
Sucrose	NA	% 17g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	23% 8.73g	38g per day for Men 19-50 years
Protein	15% 8.5g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus	Navel Oranges	Recommended Dietary Allowance
Vitamin A	18% 163μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.7% 3.8mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	24% 0.31mg	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	33.7% 135μg	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	261% 235mg	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	3.97% 0.6mg	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	Navel 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	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	29.3% 0.67mg	5% 0.12mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	20% 683mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.75μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	76% 1139mg	0.26% 3.97mg	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	9.22% 341g	3700g per day for Men 19-50 years

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

• Canned Asparagus Solids have 3.4 times more Vitamin A, 2 times more Vitamin B2, 2.2 times more Vitamin B3, 1.4 times more Vitamin B6, 2.8 times more Vitamin B9, 8.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.9 times more Vitamin B5 and 3.2 times more Vitamin C than Canned Asparagus Solids.
• Both Canned Asparagus Solids and Raw Navel Oranges have similar amounts of Vitamin B1 per 14 oz.
• Both Canned Asparagus Solids as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Canned Asparagus Solids have 2.5 times more Copper, 14.1 times more Iron, 5.9 times more Manganese, 1.9 times more Phosphorus, more Selenium, 287 times more Sodium and 5 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.7 times more Calcium than Canned Asparagus Solids.
• Both Canned Asparagus Solids and Raw Navel Oranges have similar amounts of Magnesium, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Asparagus Solids have 11.7 times more Omega 6 and 2.4 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.6 times more Energy, 5.1 times more Carbohydrate, 8 times more Sugars and 1.4 times more Fiber than Canned Asparagus Solids.
• Both Canned Asparagus Solids as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.