Comparing Nutrients in 500 calories Fresh Orange juice VS Canned Asparagus

Weight per 500 calories

• Fresh Orange juice: 1111g
• Canned Asparagus: 2632g

Fresh Orange juice has 2.4 times more energy per 100g than Canned Asparagus. It has low energy density when compared to other foods. Canned Asparagus Solids having very low energy density.

Discover which food has more nutrients per 500 calories - Fresh Orange juice or Canned Asparagus?

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Canned Asparagus	35%	24%	41%

Macro Nutrients

	Fresh Orange juice	Canned Asparagus	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	12% 3.87g	32g per day for Men 19-50 years
Omega 3	7.64% 0.12g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	41.6% 7.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	49.8% 64.7g	130g per day for Men 19-50 years
Sugars	129% 93g	38.5% 28g	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	32.5% 23.6g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 46g	NA	g per day for Men 19-50 years
Fiber	5.85% 2.22g	111% 42g	38g per day for Men 19-50 years
Protein	14% 7.78g	101% 56.3g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Canned Asparagus	Recommended Dietary Allowance
Vitamin A	12.3% 111μg	120% 1079μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	134% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	202% 2.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.8% 4.44mg	157% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.2% 2.1mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	223% 2.9mg	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	83.3% 333μg	632% 2526μg	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	617% 556mg	538% 484mg	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	2.96% 0.44mg	214% 32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.93% 1.1μg	906% 1087μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Canned Asparagus	Recommended Dietary Allowance
Calcium	12.2% 122mg	42% 421mg	1000mg per day for Men 19-50 years
Copper	54.3% 0.49mg	281% 2.53mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	27.8% 2.22mg	602% 48mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	62.7% 263mg	420mg per day for Men 19-50 years
Manganese	6.76% 0.16mg	195% 4.47mg	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	27% 189mg	162% 1132mg	700mg per day for Men 19-50 years
Potassium	65.4% 2222mg	133% 4526mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	81.3% 44.7μg	55μg per day for Men 19-50 years
Sodium	0.74% 11mg	504% 7553mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	26.5% 981g	67% 2473g	3700g per day for Men 19-50 years

Fresh Orange Juice VS Canned Asparagus Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Fresh Orange juice or Canned Asparagus?

Lets compare vitamin content per 500 calories of Fresh Orange juice vs Canned Asparagus:

• 500 kcal of Canned Asparagus Solids contain 9.7 times more Vitamin A, 1.6 times more Vitamin B1, 7.9 times more Vitamin B2, 5.6 times more Vitamin B3, 1.7 times more Vitamin B5, 6.5 times more Vitamin B6, 7.6 times more Vitamin B9, 72.2 times more Vitamin E and 978.2 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Canned Asparagus provide similar amounts of Vitamin C per 500 calories.
• 500 calories of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Orange juice as well as Canned Asparagus Solids have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Fresh Orange juice vs Canned Asparagus:

• 500 kcal of Canned Asparagus Solids contain 3.4 times more Calcium, 5.2 times more Copper, 21.7 times more Iron, 2.2 times more Magnesium, 28.8 times more Manganese, 6 times more Phosphorus, 2 times more Potassium, 40.3 times more Selenium, 679.7 times more Sodium, 18.9 times more Zinc and 2.5 times more Water than Raw Orange juice.
• 500 calories of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Fresh Orange juice have 1.8 times more Carbohydrate and 3.3 times more Sugars than Canned Asparagus.
• While 500 kcal of Canned Asparagus Solids contain 7.7 times more Fat, 14.5 times more Saturated Fat, 3.2 times more Omega 3, 22 times more Omega 6, 18.9 times more Fiber and 7.2 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Canned Asparagus offer comparable quantities of Energy per 500 calories.
• 500 calories of Fresh Orange juice provide inadequate amounts of Omega 3, Omega 6 and Fiber