Comparing Nutrients in 1 pound 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	7.66% 222kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	8.65% 11.2g	130g per day for Men 19-50 years
Sugars	53% 38.6g	6.26% 4.54g	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	14% 10.2g	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	% 8.94g	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	12% 4.54g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	14.6% 8.16g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Asparagus with Liquids	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	19.7% 177μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	20.4% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	34% 0.44mg	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	38.6% 154μg	96% 386μg	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	298% 268mg	83% 75mg	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	4.54% 0.68mg	8.77% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	147% 177μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Canned Asparagus with Liquids	Recommended Dietary Allowance
Calcium	19.5% 195mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	54% 0.49mg	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	7.37% 0.59mg	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	30% 0.69mg	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	15% 104mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	10.5% 390g	11.6% 428g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 lb 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 pound.
• 1 pound 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 pound.

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

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

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb of Canned Asparagus Solids and Liquids contains 2 times more Protein than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Protein
• 1 pound 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 pound.