Comparing Nutrients in 5 ounces Valencia Oranges VS Cooked Frozen Asparagus

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cooked Frozen Asparagus	51%	16%	33%

Macro Nutrients

	Valencia Oranges	Cooked Frozen Asparagus	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	1.46% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	2.1% 2.72g	130g per day for Men 19-50 years
Sugars	NA	0.63% 0.45g	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	7.47% 4.2g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked Frozen Asparagus	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	6.3% 56.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	7.68% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	4.48% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	2.2% 0.028mg	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	48% 191μg	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	38.4% 34.6mg	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	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	94% 113μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cooked Frozen Asparagus	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	16.5% 0.15mg	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	9.92% 0.79mg	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	8.63% 0.2mg	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	9.92% 69.5mg	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	10% 5.53μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	5.3% 0.58mg	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 Cooked Frozen Asparagus:

• Raw Valencia Oranges have 1.3 times more Vitamin B1, 1.6 times more Vitamin B5, 3.2 times more Vitamin B6 and 2 times more Vitamin C than Boiled and Drained Frozen Asparagus.
• While Boiled and Drained Frozen Asparagus contain 3.3 times more Vitamin A, 2.6 times more Vitamin B2, 3.8 times more Vitamin B3 and 3.5 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Cooked Frozen Asparagus:

• Raw Valencia Oranges have 2.2 times more Calcium than Boiled and Drained Frozen Asparagus.
• While Boiled and Drained Frozen Asparagus contain 2.8 times more Copper, 6.2 times more Iron, 6.1 times more Manganese, 2.9 times more Phosphorus and 6.8 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Frozen Asparagus have similar amounts of Magnesium, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Valencia Oranges have 2.7 times more Energy, 1.6 times more Omega 3, 6.2 times more Carbohydrate and 1.6 times more Fiber than Boiled and Drained Frozen Asparagus.
• While Boiled and Drained Frozen Asparagus contain 4 times more Omega 6 and 2.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.