Comparing Nutrients in 1 kilogram Cooked Asparagus with Salt VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus with Salt	34%	7%	59%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cooked Asparagus with Salt	Oranges with Peel	Recommended Dietary Allowance
Energy	7.6% 220kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	4.47% 0.76g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	119% 155g	130g per day for Men 19-50 years
Sugars	18% 13g	NA	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	11% 7.9g	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	% 4.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	118% 45g	38g per day for Men 19-50 years
Protein	43% 24g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus with Salt	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	55.6% 500μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.8% 11mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	71.5% 0.93mg	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	373% 1490μg	75% 300μg	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	85.6% 77mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	100% 15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	422% 506μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus with Salt	Oranges with Peel	Recommended Dietary Allowance
Calcium	23% 230mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	63.3% 0.57mg	0.9mg per day for Men 19-50 years
Fluoride	5.48% 219μg	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	114% 9.1mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	NA	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	77% 540mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	66% 2240mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	111% 61μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	25% 926g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Asparagus with Salt VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Asparagus with Salt versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Asparagus with Salt vs Oranges with Peel :

• 1 kilogram of Cooked Asparagus with Salt has 3.8 times more Vitamin A, 1.6 times more Vitamin B1, 2.8 times more Vitamin B2, 2.2 times more Vitamin B3 and 5 times more Vitamin B9 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.5 times more Vitamin B5 and 9.2 times more Vitamin C than Boiled and Drained Asparagus with Salt.
• Both Cooked Asparagus with Salt and Oranges with Peel provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• Both Boiled and Drained Asparagus with Salt as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cooked Asparagus with Salt vs Oranges with Peel :

• 1 kilogram of Cooked Asparagus with Salt has 2.9 times more Copper, 2.5 times more Phosphorus, 8.7 times more Selenium, 120 times more Sodium and 5.5 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 3 times more Calcium than Boiled and Drained Asparagus with Salt.
• Both Cooked Asparagus with Salt and Oranges with Peel contain similar levels of Iron, Magnesium, Potassium and Water per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Asparagus with Salt has 1.8 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.9 times more Energy, 3.8 times more Carbohydrate and 2.3 times more Fiber than Boiled and Drained Asparagus with Salt.
• 1 kilogram of Cooked Asparagus with Salt provide inadequate amounts of Energy
• Both Boiled and Drained Asparagus with Salt as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.