Nutrient Comparison: Navel Oranges VS Cooked Asparagus per 14 oz
Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Cooked Asparagus to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Navel Oranges vs Cooked Asparagus:
- 14 ounces of Navel Oranges have 7.7 times more Vitamin C than Cooked Asparagus.
- While 14 oz of Boiled and Drained Asparagus contain 4.2 times more Vitamin A, 2.4 times more Vitamin B1, 2.7 times more Vitamin B2, 2.6 times more Vitamin B3, 4.4 times more Vitamin B9, 10 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
- Both Navel Oranges and Cooked Asparagus provide similar amounts of Vitamin B5 and Vitamin B6 per 14 ounces.
- 14 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
- Both Raw Navel Oranges as well as Boiled and Drained Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Navel Oranges vs Cooked Asparagus:
- 14 ounces of Navel Oranges have 1.9 times more Calcium than Cooked Asparagus.
- While 14 oz of Boiled and Drained Asparagus contain 4.2 times more Copper, 7 times more Iron, 1.3 times more Magnesium, 5.3 times more Manganese, 2.3 times more Phosphorus, 1.3 times more Potassium, more Selenium and 7.5 times more Zinc than Raw Navel Oranges.
- Both Navel Oranges and Cooked Asparagus contain similar levels of Water per 14 ounces.
- 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Navel Oranges have 3.1 times more Carbohydrate, 6.5 times more Sugars and 2.8 times more Fructose than Cooked Asparagus.
- While 14 oz of Boiled and Drained Asparagus contain 2.6 times more Protein than Raw Navel Oranges.
- Both Navel Oranges and Cooked Asparagus offer comparable quantities of Fiber per 14 ounces.
- 14 ounces of Navel Oranges provide inadequate amounts of Protein
- Both Raw Navel Oranges as well as Boiled and Drained Asparagus provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.