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Comparing Nutrients in 300 calories Cooked AsparagusVS Oranges

Weight per 300 calories

Cooked Asparagus
1364g
Oranges
638g

Raw Oranges have 2.1 times more energy per unit of mass than Boiled and Drained Asparagus, which is low in comparison to other foods. Cooked Asparagus having very low energy density.

Which food has more nutrients per 300 calories - Cooked Asparagus or Oranges?

Macros Ratio

Protein Fat Carbs

Cooked Asparagus
34%
7%
59%
Oranges
7%
2%
91%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.1%3g
Fat
0.79%0.77g
3 gvs0.77 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.05%0.65g
Saturated Fat
0.3%0.096g
0.65 gvs0.096 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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24.7%0.4g
Omega 3
2.8%0.045g
0.4 gvs0.045 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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6.1%1.04g
Omega 6
0.68%0.11g
1.04 gvs0.11 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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43%56g
Carbohydrate
57.7%75g
56 gvs75 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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24.5%17.7g
Sugars
82.3%59.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
17.7 gvs59.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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15%10.8g
Fructose
NA
≤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]
10.8 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%5.73g
Glucose
NA
5.73 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.1g
Sucrose
NA
1.1 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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71.8%27.3g
Fiber
40.3%15.3g
27.3 gvs15.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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58.4%32.7g
Protein
10.7%6g
32.7 gvs6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

75.8%682μg
Vitamin A
7.8%70.2μg
RAE, retinol activity equivalents
682 μgvs70.2 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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184%2.2mg
Vitamin B1
46.3%0.56mg
Thiamine
2.2 mgvs0.56 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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146%1.9mg
Vitamin B2
19.6%0.26mg
Riboflavin
1.9 mgvs0.26 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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92%14.8mg
Vitamin B3
11.3%1.8mg
Niacin, nicotinic acid, niacinamide
14.8 mgvs1.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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61.4%3.07mg
Vitamin B5
32%1.6mg
Pantothenic acid
3.07 mgvs1.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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83%1.08mg
Vitamin B6
29.5%0.38mg
Pyridoxine
1.08 mgvs0.38 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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508%2032μg
Vitamin B9
48%191μg
Folates and Folic Acid
2032 μgvs191 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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117%105mg
Vitamin C
377%340mg
Ascorbic acid
105 mgvs340 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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136%20.5mg
Vitamin E
7.66%1.15mg
Tocopherols and Tocotrienols
20.5 mgvs1.15 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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575%690μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
690 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

31.4%314mg
Calcium
25.5%255mg
314 mgvs255 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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250%2.25mg
Copper
32%0.29mg
2.25 mgvs0.29 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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7.47%299μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
299 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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155%12.4mg
Iron
7.98%0.64mg
12.4 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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45.5%191mg
Magnesium
15%64mg
191 mgvs64 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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91%2.1mg
Manganese
6.94%0.16mg
2.1 mgvs0.16 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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105%736mg
Phosphorus
12.8%89.4mg
736 mgvs89.4 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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90%3055mg
Potassium
34%1155mg
3055 mgvs1155 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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151%83μg
Selenium
5.8%3.2μg
83 μgvs3.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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12.7%191mg
Sodium
0%0mg
191 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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74.4%8.2mg
Zinc
4.06%0.45mg
8.2 mgvs0.45 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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34%1263g
Water
15%554g
1263 gvs554 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Cooked Asparagus vs Oranges:
Comparing minerals per 300 calories for Cooked Asparagus vs Oranges:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: