Comparing Nutrients in 1 kilogram 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	17% 490kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	19% 25g	130g per day for Men 19-50 years
Sugars	117% 85g	13.8% 10g	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	31% 22.5g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	26.3% 10g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Asparagus with Liquids	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	43.3% 390μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	68.5% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	75.4% 0.98mg	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	85% 340μg	213% 850μg	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	657% 591mg	183% 165mg	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	10% 1.5mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	325% 390μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Canned Asparagus with Liquids	Recommended Dietary Allowance
Calcium	43% 430mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	119% 1.07mg	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	16.3% 1.3mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	66% 1.52mg	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	33% 230mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	50.6% 1720mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	17.3% 260mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	23.2% 860g	25.5% 943g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Canned Asparagus with Liquids per 1 kg

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

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Canned Asparagus with Liquids:

• 1 kilogram of Navel Oranges has 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 1 kg of Canned Asparagus Solids and Liquids contains 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 one kilogram.
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Canned Asparagus with Liquids:

• 1 kilogram of Navel Oranges has 2.9 times more Calcium and 1.2 times more Magnesium than Canned Asparagus with Liquids.
• While 1 kg of Canned Asparagus Solids and Liquids contains 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 one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 1 kilogram of Canned Asparagus with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 5.1 times more Carbohydrate, 8.5 times more Sugars and 2.2 times more Fiber than Canned Asparagus with Liquids.
• While 1 kg of Canned Asparagus Solids and Liquids contains 2 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Protein
• 1 kilogram 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 one kilogram.