Comparing Nutrients in 5 ounces Valencia Oranges VS Canned Asparagus

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Canned Asparagus	35%	24%	41%

Macro Nutrients

	Valencia Oranges	Canned Asparagus	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	2.7% 3.5g	130g per day for Men 19-50 years
Sugars	NA	2.07% 1.5g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.33% 3.54g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	5.4% 3.03g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Canned Asparagus	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	6.46% 58μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	8.45% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	3.94% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	12% 0.16mg	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	14% 55.3μg	34% 136μg	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	76.4% 68.7mg	29% 26mg	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	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	48.8% 58.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Canned Asparagus	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	15% 0.14mg	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	1.6% 0.13mg	32.4% 2.6mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	10.5% 0.24mg	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	3.44% 24mg	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	7.17% 244mg	3400mg per day for Men 19-50 years
Selenium	NA	4.4% 2.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	27% 407mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Canned Asparagus:

• Raw Valencia Oranges have 1.4 times more Vitamin B1, 1.8 times more Vitamin B5 and 2.6 times more Vitamin C than Canned Asparagus Solids.
• While Canned Asparagus Solids contain 3.4 times more Vitamin A, 2.5 times more Vitamin B2, 3.5 times more Vitamin B3, 1.7 times more Vitamin B6 and 2.5 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Canned Asparagus Solids have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Canned Asparagus:

• Raw Valencia Oranges have 2.5 times more Calcium than Canned Asparagus Solids.
• While Canned Asparagus Solids contain 2.6 times more Copper, 20.3 times more Iron, 7.4 times more Manganese, 2.5 times more Phosphorus, more Sodium and 6.7 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Canned Asparagus Solids have similar amounts of Magnesium, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Valencia Oranges have 2.6 times more Energy, 4.8 times more Carbohydrate and 1.6 times more Fiber than Canned Asparagus Solids.
• While Canned Asparagus Solids contain 6.1 times more Omega 6 and 2.1 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Canned Asparagus Solids have similar amounts of Omega 3 per 5 oz.
• Both Raw Valencia Oranges as well as Canned Asparagus Solids have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.