Comparing Nutrients in 500 calories Canned Orange Juice VS Cooked Frozen Asparagus

Weight per 500 calories

• Canned Orange Juice: 1064g
• Cooked Frozen Asparagus: 2778g

Canned Orange Juice has 2.6 times more energy per 100g than Cooked Frozen Asparagus. It has low energy density when compared to other foods. Boiled and Drained Frozen Asparagus having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Orange Juice or Cooked Frozen Asparagus?

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Cooked Frozen Asparagus	51%	16%	33%

Macro Nutrients

	Canned Orange Juice	Cooked Frozen Asparagus	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	8.33% 2.67g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	28.6% 4.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	41% 53.3g	130g per day for Men 19-50 years
Sugars	129% 93g	12.3% 8.9g	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	35.7% 26g	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	% 24g	NA	g per day for Men 19-50 years
Sucrose	% 43g	NA	g per day for Men 19-50 years
Fiber	8.4% 3.2g	117% 44.4g	38g per day for Men 19-50 years
Protein	13% 7.23g	146% 82g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Cooked Frozen Asparagus	Recommended Dietary Allowance
Vitamin A	10.6% 96μg	123% 1111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.6% 0.41mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	220% 2.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	180% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.3% 1.9mg	87.8% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	42.7% 0.56mg	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	64% 255μg	938% 3750μg	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	356% 320mg	753% 678mg	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	14% 2.13mg	222% 33.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.89% 1.06μg	1852% 2222μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Cooked Frozen Asparagus	Recommended Dietary Allowance
Calcium	10.6% 106mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	324% 2.9mg	0.9mg per day for Men 19-50 years
Fluoride	8.32% 333μg	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	13.3% 1.06mg	194% 15.6mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	66% 278mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	169% 3.9mg	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	26% 181mg	194% 1361mg	700mg per day for Men 19-50 years
Potassium	57.6% 1957mg	141% 4778mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	197% 108μg	55μg per day for Men 19-50 years
Sodium	2.84% 42.6mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	104% 11.4mg	11mg per day for Men 19-50 years
Water	25.2% 933g	70.6% 2614g	3700g per day for Men 19-50 years

Canned Orange Juice VS Cooked Frozen Asparagus Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Orange Juice or Cooked Frozen Asparagus?

Lets compare vitamin content per 500 calories of Canned Orange Juice vs Cooked Frozen Asparagus:

• 500 kcal of Boiled and Drained Frozen Asparagus contain 11.6 times more Vitamin A, 4.4 times more Vitamin B1, 12.8 times more Vitamin B2, 13.5 times more Vitamin B3, 2.3 times more Vitamin B5, 1.7 times more Vitamin B6, 14.7 times more Vitamin B9, 2.1 times more Vitamin C, 15.7 times more Vitamin E and 2088.9 times more Vitamin K than Unsweetened Canned Orange Juice.
• 500 calories of Canned Orange Juice have insufficient amounts of Vitamin K
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Orange Juice vs Cooked Frozen Asparagus:

• 500 kcal of Boiled and Drained Frozen Asparagus contain 4.7 times more Calcium, 12.5 times more Copper, 14.6 times more Iron, 2.6 times more Magnesium, 17.4 times more Manganese, 7.5 times more Phosphorus, 2.4 times more Potassium, 101.8 times more Selenium, 26.8 times more Zinc and 2.8 times more Water than Unsweetened Canned Orange Juice.
• 500 calories of Canned Orange Juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Orange Juice have 2.2 times more Carbohydrate and 10.5 times more Sugars than Cooked Frozen Asparagus.
• While 500 kcal of Boiled and Drained Frozen Asparagus contain 7.3 times more Fat, 3.7 times more Omega 3, 16.9 times more Omega 6, 13.9 times more Fiber and 11.3 times more Protein than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Cooked Frozen Asparagus offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Orange Juice provide inadequate amounts of Omega 3, Omega 6 and Fiber