Comparing Nutrients in 1 pound Canned Asparagus VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus	35%	24%	41%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Canned Asparagus	Oranges with Peel	Recommended Dietary Allowance
Energy	2.97% 86kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	3.04% 2.95g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	7.18% 1.22g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	54% 70.3g	130g per day for Men 19-50 years
Sugars	6.63% 4.8g	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	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	19% 7.26g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	20.7% 186μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.4% 0.5mg	32.4% 0.42mg	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	109% 435μg	34% 136μg	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	93% 83.5mg	358% 322mg	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	37% 5.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	156% 187μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Asparagus	Oranges with Peel	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	48.4% 0.44mg	28.7% 0.26mg	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	104% 8.3mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	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	28% 195mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	14% 7.7μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	86.8% 1302mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	11.5% 426g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Asparagus VS Oranges with Peel per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Asparagus vs Oranges with Peel :

• 1 pound of Canned Asparagus has 3.2 times more Vitamin A, 2 times more Vitamin B2, 1.9 times more Vitamin B3 and 3.2 times more Vitamin B9 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 1.6 times more Vitamin B1, 2.4 times more Vitamin B5 and 3.9 times more Vitamin C than Canned Asparagus Solids.
• Both Canned Asparagus and Oranges with Peel provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A
• Both Canned Asparagus Solids as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Canned Asparagus vs Oranges with Peel :

• 1 pound of Canned Asparagus has 1.7 times more Copper, 2.3 times more Iron, 2 times more Phosphorus, 2.4 times more Selenium, 143.5 times more Sodium and 3.6 times more Zinc than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 4.4 times more Calcium and 1.4 times more Magnesium than Canned Asparagus Solids.
• Both Canned Asparagus and Oranges with Peel contain similar levels of Potassium and Water per one pound.
• 1 pound of Canned Asparagus lack sufficient amounts of Calcium
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Asparagus has 1.6 times more Protein than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 3.3 times more Energy, 6.3 times more Carbohydrate and 2.8 times more Fiber than Canned Asparagus Solids.
• 1 pound of Canned Asparagus provide inadequate amounts of Energy and Carbohydrate
• Both Canned Asparagus Solids as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one pound.