Comparing Nutrients in 14 ounces Oranges VS Cooked Asparagus with Salt

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cooked Asparagus with Salt	34%	7%	59%

Macro Nutrients

	Oranges	Cooked Asparagus with Salt	Recommended Dietary Allowance
Energy	6.43% 187kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	51% 37g	7.1% 5.16g	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	4.32% 3.14g	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	% 1.67g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	25% 9.53g	21% 7.94g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cooked Asparagus with Salt	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	22% 198μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	42.4% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	29.8% 119μg	148% 591μg	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	235% 211mg	34% 30.6mg	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	4.76% 0.71mg	39.7% 5.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	167% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cooked Asparagus with Salt	Recommended Dietary Allowance
Calcium	16% 159mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	72.8% 0.65mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.17% 87μg	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	4.96% 0.4mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	26.6% 0.61mg	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	7.94% 55.6mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	44% 24.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	21.6% 2.4mg	11mg per day for Men 19-50 years
Water	9.3% 344g	9.94% 368g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS Cooked Asparagus with Salt per 14 oz

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

Lets compare vitamin content per 14 ounces of Oranges vs Cooked Asparagus with Salt:

• 14 ounces of Oranges have 6.9 times more Vitamin C than Cooked Asparagus with Salt.
• While 14 oz of Boiled and Drained Asparagus with Salt contain 4.5 times more Vitamin A, 1.9 times more Vitamin B1, 3.5 times more Vitamin B2, 3.8 times more Vitamin B3, 1.3 times more Vitamin B6, 5 times more Vitamin B9, 8.3 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Oranges and Cooked Asparagus with Salt provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Oranges have insufficient amounts of Vitamin A, Vitamin B3, Vitamin E and Vitamin K
• Both Raw Oranges as well as Boiled and Drained Asparagus with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oranges vs Cooked Asparagus with Salt:

• 14 ounces of Oranges have 1.7 times more Calcium than Cooked Asparagus with Salt.
• While 14 oz of Boiled and Drained Asparagus with Salt contain 3.7 times more Copper, 9.1 times more Iron, 1.4 times more Magnesium, 6.2 times more Manganese, 3.9 times more Phosphorus, 12.2 times more Selenium, more Sodium and 8.6 times more Zinc than Raw Oranges.
• Both Oranges and Cooked Asparagus with Salt contain similar levels of Potassium and Water per 14 ounces.
• 14 ounces of Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oranges have 2.9 times more Carbohydrate and 7.2 times more Sugars than Cooked Asparagus with Salt.
• While 14 oz of Boiled and Drained Asparagus with Salt contain 2.6 times more Protein than Raw Oranges.
• Both Oranges and Cooked Asparagus with Salt offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Oranges provide inadequate amounts of Protein
• Both Raw Oranges as well as Boiled and Drained Asparagus with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.