Comparing Nutrients in 5 ounces Cooked Asparagus with Salt VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus with Salt	34%	7%	59%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Cooked Asparagus with Salt	Florida Oranges	Recommended Dietary Allowance
Energy	1.08% 31kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.5% 5.83g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	2.54% 1.84g	18% 13g	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	1.54% 1.1g	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	% 0.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	7.46% 2.83g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	6.07% 3.4g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus with Salt	Florida Oranges	Recommended Dietary Allowance
Vitamin A	7.87% 71μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.6% 1.54mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.38% 0.32mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	5.56% 0.072mg	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	53% 211μg	6.02% 24μg	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	12% 11mg	71% 63.8mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59.8% 71.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus with Salt	Florida Oranges	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	6.14% 0.055mg	0.9mg per day for Men 19-50 years
Fluoride	0.78% 31μg	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	16% 1.3mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	9.5% 0.22mg	1.48% 0.034mg	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	11% 76.5mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.65μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.73% 0.85mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	3.55% 131g	3.34% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Asparagus with Salt VS Florida Oranges per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Asparagus with Salt versus 5 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Asparagus with Salt vs Florida Oranges:

• 5 ounces of Cooked Asparagus with Salt have 4.5 times more Vitamin A, 1.6 times more Vitamin B1, 3.5 times more Vitamin B2, 2.7 times more Vitamin B3, 1.5 times more Vitamin B6, 8.8 times more Vitamin B9, 8.3 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 5 oz of Raw Florida Oranges contain 5.8 times more Vitamin C than Boiled and Drained Asparagus with Salt.
• Both Cooked Asparagus with Salt and Florida Oranges provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Asparagus with Salt as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Asparagus with Salt vs Florida Oranges:

• 5 ounces of Cooked Asparagus with Salt have 4.2 times more Copper, 10.1 times more Iron, 1.4 times more Magnesium, 6.4 times more Manganese, 4.5 times more Phosphorus, 1.3 times more Potassium, 12.2 times more Selenium, more Sodium and 7.5 times more Zinc than Florida Oranges.
• While 5 oz of Raw Florida Oranges contain 1.9 times more Calcium than Boiled and Drained Asparagus with Salt.
• Both Cooked Asparagus with Salt and Florida Oranges contain similar levels of Water per five ounces.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Asparagus with Salt have 3.4 times more Protein than Florida Oranges.
• While 5 oz of Raw Florida Oranges contain 2.8 times more Carbohydrate and 7 times more Sugars than Boiled and Drained Asparagus with Salt.
• Both Cooked Asparagus with Salt and Florida Oranges offer comparable quantities of Fiber per five ounces.
• 5 ounces of Florida Oranges provide inadequate amounts of Protein
• Both Boiled and Drained Asparagus with Salt as well as Raw Florida Oranges provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.