Comparing Nutrients in 1 kilogram Oranges VS Cooked Frozen Asparagus

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cooked Frozen Asparagus	51%	16%	33%

Macro Nutrients

	Oranges	Cooked Frozen Asparagus	Recommended Dietary Allowance
Energy	16.2% 470kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	4.33% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	10.3% 1.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	14.8% 19g	130g per day for Men 19-50 years
Sugars	129% 94g	4.4% 3.2g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	63% 24g	42% 16g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cooked Frozen Asparagus	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	31.6% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	15.4% 0.2mg	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	75% 300μg	338% 1350μg	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	591% 532mg	271% 244mg	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	12% 1.8mg	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	667% 800μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cooked Frozen Asparagus	Recommended Dietary Allowance
Calcium	40% 400mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	117% 1.05mg	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	12.5% 1mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	61% 1.4mg	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	20% 140mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	50.6% 1720mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	23.4% 868g	25.4% 941g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Cooked Frozen Asparagus:

• Raw Oranges have 1.3 times more Vitamin B1, 1.6 times more Vitamin B5, 3 times more Vitamin B6 and 2.2 times more Vitamin C than Boiled and Drained Frozen Asparagus.
• While Boiled and Drained Frozen Asparagus contain 3.6 times more Vitamin A, 2.6 times more Vitamin B2, 3.7 times more Vitamin B3, 4.5 times more Vitamin B9, 6.7 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Cooked Frozen Asparagus:

• Raw Oranges have 2.2 times more Calcium than Boiled and Drained Frozen Asparagus.
• While Boiled and Drained Frozen Asparagus contain 2.3 times more Copper, 5.6 times more Iron, 5.6 times more Manganese, 3.5 times more Phosphorus, 7.8 times more Selenium and 5.9 times more Zinc than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Frozen Asparagus have similar amounts of Magnesium, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 2.6 times more Energy, 6.1 times more Carbohydrate, 29.2 times more Sugars and 1.5 times more Fiber than Boiled and Drained Frozen Asparagus.
• While Boiled and Drained Frozen Asparagus contain 9.7 times more Omega 6 and 3.1 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.