Comparing Nutrients in 300 calories Navel OrangesVS Cooked Asparagus with Salt
Weight per 300 calories
Navel Oranges
612g
Cooked Asparagus with Salt
1364g
Navel Oranges have 2.2 times more energy per 100g than Cooked Asparagus with Salt. It has low energy density when compared to other foods. Boiled and Drained Asparagus with Salt having very low energy density.
Discover which food has more nutrients per 300 calories - Navel Oranges or Cooked Asparagus with Salt?
Navel Oranges VS Cooked Asparagus With Salt Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Navel Oranges or Cooked Asparagus with Salt?
Lets compare vitamin content per 300 calories of Navel Oranges vs Cooked Asparagus with Salt:
300 calories of Navel Oranges have 3.4 times more Vitamin C than Cooked Asparagus with Salt.
While 300 kcal of Boiled and Drained Asparagus with Salt contain 9.3 times more Vitamin A, 5.3 times more Vitamin B1, 6.1 times more Vitamin B2, 5.7 times more Vitamin B3, 1.9 times more Vitamin B5, 2.2 times more Vitamin B6, 9.8 times more Vitamin B9, 22.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
300 calories of Navel Oranges have insufficient amounts of 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 300 calories.
Comparing minerals per 300 calories for Navel Oranges vs Cooked Asparagus with Salt:
300 kcal of Boiled and Drained Asparagus with Salt contain 9.4 times more Copper, 15.6 times more Iron, 2.8 times more Magnesium, 11.8 times more Manganese, 5.2 times more Phosphorus, 3 times more Potassium, more Selenium, 534.5 times more Sodium, 16.7 times more Zinc and 2.4 times more Water than Raw Navel Oranges.
Both Navel Oranges and Cooked Asparagus with Salt contain similar levels of Calcium per 300 calories.
300 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc
Comparison of macro-nutrients per 300 calories:
300 calories of Navel Oranges have 1.4 times more Carbohydrate, 2.9 times more Sugars and 1.3 times more Fructose than Cooked Asparagus with Salt.
While 300 kcal of Boiled and Drained Asparagus with Salt contain 7.2 times more Omega 3, 7.4 times more Omega 6, 2 times more Fiber and 5.9 times more Protein than Raw Navel Oranges.
Both Navel Oranges and Cooked Asparagus with Salt offer comparable quantities of Energy per 300 calories.
300 calories of Navel Oranges provide inadequate amounts of Omega 3 and Omega 6