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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cooked Asparagus with Salt	34%	7%	59%

Macro Nutrients

	Oranges with Peel	Cooked Asparagus with Salt	Recommended Dietary Allowance
Energy	9.85% 286kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	8.22% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	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	54% 70.3g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	24% 9.07g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cooked Asparagus with Salt	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	25% 227μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	34% 136μg	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	358% 322mg	39% 35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	45.4% 6.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	191% 230μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cooked Asparagus with Salt	Recommended Dietary Allowance
Calcium	31.8% 318mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	45.4% 3.63mg	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	NA	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	14.3% 100mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	30% 1016mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	50.3% 27.7μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	24.7% 2.72mg	11mg per day for Men 19-50 years
Water	10% 373g	11.4% 420g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Oranges with Peel 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 Oranges with Peel vs Cooked Asparagus with Salt:

• 1 pound of Oranges with Peel has 1.5 times more Vitamin B5 and 9.2 times more Vitamin C than Cooked Asparagus with Salt.
• While 1 lb of Boiled and Drained Asparagus with Salt contains 3.8 times more Vitamin A, 1.6 times more Vitamin B1, 2.8 times more Vitamin B2, 2.2 times more Vitamin B3 and 5 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Cooked Asparagus with Salt provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Boiled and Drained Asparagus with Salt have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Oranges with Peel has 3 times more Calcium than Cooked Asparagus with Salt.
• While 1 lb of Boiled and Drained Asparagus with Salt contains 2.9 times more Copper, 2.5 times more Phosphorus, 8.7 times more Selenium, 120 times more Sodium and 5.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cooked Asparagus with Salt contain similar levels of Iron, Magnesium, Potassium and Water per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges with Peel has 2.9 times more Energy, 3.8 times more Carbohydrate and 2.3 times more Fiber than Cooked Asparagus with Salt.
• While 1 lb of Boiled and Drained Asparagus with Salt contains 1.8 times more Protein than Raw Oranges with Peel .
• 1 pound of Cooked Asparagus with Salt provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Boiled and Drained Asparagus with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.