Comparing Nutrients in 500 calories Valencia Oranges VS Cooked Asparagus

Weight per 500 calories

• Valencia Oranges: 1020g
• Cooked Asparagus: 2273g

Valencia Oranges have 2.2 times more energy per 100g than Cooked Asparagus. It has low energy density when compared to other foods. Boiled and Drained Asparagus having very low energy density.

Which food has more nutrients per 500 calories - Valencia Oranges or Cooked Asparagus?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cooked Asparagus	34%	7%	59%

Macro Nutrients

	Valencia Oranges	Cooked Asparagus	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	10% 1.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	72% 93g	130g per day for Men 19-50 years
Sugars	NA	40.8% 29.5g	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	24.8% 18g	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	% 9.55g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	67% 25.5g	120% 45.5g	38g per day for Men 19-50 years
Protein	19% 10.6g	97% 54.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked Asparagus	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	126% 1136μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	243% 3.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	154% 24.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	138% 1.8mg	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	99% 398μg	847% 3386μg	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	550% 495mg	194% 175mg	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	NA	227% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	958% 1150μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cooked Asparagus	Recommended Dietary Allowance
Calcium	41% 408mg	52.3% 523mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	417% 3.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12.4% 498μg	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	11.5% 0.92mg	259% 20.7mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	75.8% 318mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	152% 3.5mg	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	24.8% 173mg	175% 1227mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	150% 5091mg	3400mg per day for Men 19-50 years
Selenium	NA	252% 139μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	21.2% 318mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	124% 13.6mg	11mg per day for Men 19-50 years
Water	24% 881g	57% 2105g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Valencia Oranges vs Cooked Asparagus:

• Raw Valencia Oranges have 2.8 times more Vitamin C than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 9.3 times more Vitamin A, 4.1 times more Vitamin B1, 7.7 times more Vitamin B2, 8.8 times more Vitamin B3, 2 times more Vitamin B5, 2.8 times more Vitamin B6 and 8.5 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Boiled and Drained Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Valencia Oranges vs Cooked Asparagus:

• Boiled and Drained Asparagus contain 1.3 times more Calcium, 9.9 times more Copper, 22.5 times more Iron, 3.1 times more Magnesium, 14.9 times more Manganese, 7.1 times more Phosphorus, 2.8 times more Potassium, more Sodium, 22.3 times more Zinc and 2.4 times more Water than Raw Valencia Oranges.

Comparison of macro-nutrients per 500 calories:

• Raw Valencia Oranges have 1.3 times more Carbohydrate than Boiled and Drained Asparagus.
• While Boiled and Drained Asparagus contain 1.6 times more Fat, 4 times more Omega 3, 3.8 times more Omega 6, 1.8 times more Fiber and 5.1 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Asparagus have similar amounts of Energy per 500 kcal.
• Both Raw Valencia Oranges as well as Boiled and Drained Asparagus have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.