Comparing Nutrients in 14 ounces Navel Oranges VS Canned Asparagus with Liquids

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Asparagus with Liquids	38%	9%	53%

Macro Nutrients

	Navel Oranges	Canned Asparagus with Liquids	Recommended Dietary Allowance
Energy	6.7% 194kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	1.75% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	7.57% 9.84g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	5.47% 3.97g	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	12.3% 8.93g	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	% 7.8g	NA	g per day for Men 19-50 years
Sucrose	% 17g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	12.8% 7.14g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Asparagus with Liquids	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	17% 155μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	18% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	21% 3.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	9.84% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	30% 0.39mg	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	33.7% 135μg	84.3% 337μg	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	261% 235mg	72.8% 65.5mg	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	3.97% 0.6mg	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Canned Asparagus with Liquids	Recommended Dietary Allowance
Calcium	17% 171mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	47% 0.42mg	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	6.45% 0.52mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	26.2% 0.6mg	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	13% 91mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	20% 683mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	6.88% 103mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	9.22% 341g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Canned Asparagus with Liquids per 14 oz

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

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

• 14 ounces of Navel Oranges have 1.3 times more Vitamin B1, 2.1 times more Vitamin B5 and 3.6 times more Vitamin C than Canned Asparagus with Liquids.
• While 14 oz of Canned Asparagus Solids and Liquids contain 3.3 times more Vitamin A, 1.7 times more Vitamin B2, 2 times more Vitamin B3, 2.5 times more Vitamin B9 and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Canned Asparagus with Liquids provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Navel Oranges as well as Canned Asparagus Solids and Liquids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

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

• 14 ounces of Navel Oranges have 2.9 times more Calcium and 1.2 times more Magnesium than Canned Asparagus with Liquids.
• While 14 oz of Canned Asparagus Solids and Liquids contain 2.7 times more Copper, 4.6 times more Iron, 5.2 times more Manganese, 1.7 times more Phosphorus, more Selenium and 5.9 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Canned Asparagus with Liquids contain similar levels of Potassium and Water per 14 ounces.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 14 ounces of Canned Asparagus with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navel Oranges have 5.1 times more Carbohydrate, 8.5 times more Sugars and 2.2 times more Fiber than Canned Asparagus with Liquids.
• While 14 oz of Canned Asparagus Solids and Liquids contain 2 times more Protein than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Protein
• 14 ounces of Canned Asparagus with Liquids provide inadequate amounts of Carbohydrate
• Both Raw Navel Oranges as well as Canned Asparagus Solids and Liquids provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.