Comparing Nutrients in 1 pound Florida Oranges VS Asparagus

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Asparagus	35%	4%	61%

Macro Nutrients

	Florida Oranges	Asparagus	Recommended Dietary Allowance
Energy	7.2% 209kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	1.07% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	57% 41.5g	11.8% 8.53g	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	6.26% 4.54g	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	% 2.95g	g per day for Men 19-50 years
Sucrose	NA	% 1.04g	g per day for Men 19-50 years
Fiber	28.6% 11g	25% 9.53g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	18% 9.98g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Asparagus	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	27.7% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	31.8% 0.41mg	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	19.3% 77μg	59% 236μg	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	227% 204mg	28.2% 25.4mg	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	5.44% 0.82mg	34% 5.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	157% 189μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Asparagus	Recommended Dietary Allowance
Calcium	19.5% 195mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	95% 0.86mg	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	5.1% 0.41mg	121% 9.7mg	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	4.73% 0.11mg	31% 0.72mg	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	7.78% 54.4mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	27% 916mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	10.7% 395g	11.4% 423g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Asparagus per 1 lb

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

Lets compare vitamin content per 1 pound of Florida Oranges vs Asparagus:

• 1 pound of Florida Oranges has 8 times more Vitamin C than Asparagus.
• While 1 lb of Raw Asparagus contains 3.5 times more Vitamin A, 1.4 times more Vitamin B1, 3.5 times more Vitamin B2, 2.4 times more Vitamin B3, 1.8 times more Vitamin B6, 3.1 times more Vitamin B9, 6.3 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Asparagus provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Florida Oranges as well as Raw Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Asparagus:

• 1 pound of Florida Oranges has 1.8 times more Calcium than Asparagus.
• While 1 lb of Raw Asparagus contains 4.8 times more Copper, 23.8 times more Iron, 1.4 times more Magnesium, 6.6 times more Manganese, 4.3 times more Phosphorus, 4.6 times more Selenium and 6.8 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Asparagus contain similar levels of Potassium and Water per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 3 times more Carbohydrate and 4.9 times more Sugars than Asparagus.
• While 1 lb of Raw Asparagus contains 3.1 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Asparagus offer comparable quantities of Fiber per one pound.
• 1 pound of Florida Oranges provide inadequate amounts of Protein
• Both Raw Florida Oranges as well as Raw Asparagus provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.