Comparing Nutrients in 1 pound Navel Oranges VS Cooked Asparagus with Salt

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cooked Asparagus with Salt	34%	7%	59%

Macro Nutrients

	Navel Oranges	Cooked Asparagus with Salt	Recommended Dietary Allowance
Energy	7.66% 222kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	8.22% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	2.03% 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	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	53% 38.6g	8.13% 5.9g	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	4.94% 3.6g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 0.36g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	24% 9.07g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cooked Asparagus with Salt	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	25% 227μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	27.6% 0.36mg	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	169% 676μg	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	39% 35mg	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	45.4% 6.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	191% 230μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cooked Asparagus with Salt	Recommended Dietary Allowance
Calcium	19.5% 195mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	83% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.5% 99μg	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	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	30.4% 0.7mg	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	35% 245mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	50.3% 27.7μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	24.7% 2.72mg	11mg per day for Men 19-50 years
Water	10.5% 390g	11.4% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cooked Asparagus with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Navel Oranges vs Cooked Asparagus with Salt:

• 1 pound of Navel Oranges has 7.7 times more Vitamin C than Cooked Asparagus with Salt.
• While 1 lb of Boiled and Drained Asparagus with Salt contains 4.2 times more Vitamin A, 2.4 times more Vitamin B1, 2.7 times more Vitamin B2, 2.6 times more Vitamin B3, 4.4 times more Vitamin B9, 10 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Cooked Asparagus with Salt provide similar amounts of Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Navel Oranges as well as Boiled and Drained Asparagus with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Cooked Asparagus with Salt:

• 1 pound of Navel Oranges has 1.9 times more Calcium than Cooked Asparagus with Salt.
• While 1 lb of Boiled and Drained Asparagus with Salt contains 4.2 times more Copper, 7 times more Iron, 1.3 times more Magnesium, 5.3 times more Manganese, 2.3 times more Phosphorus, 1.3 times more Potassium, more Selenium, 240 times more Sodium and 7.5 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cooked Asparagus with Salt contain similar levels of Water per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 3.1 times more Carbohydrate, 6.5 times more Sugars and 2.8 times more Fructose than Cooked Asparagus with Salt.
• While 1 lb of Boiled and Drained Asparagus with Salt contains 2.6 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Cooked Asparagus with Salt offer comparable quantities of Fiber per one pound.
• 1 pound of Navel Oranges provide inadequate amounts of Protein
• Both Raw Navel Oranges as well as Boiled and Drained Asparagus with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.