Comparing Nutrients in 5 ounces Valencia Oranges VS Asparagus

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Asparagus	35%	4%	61%

Macro Nutrients

	Valencia Oranges	Asparagus	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.18% 0.057g	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	0.33% 0.057g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	4.23% 5.5g	130g per day for Men 19-50 years
Sugars	NA	3.68% 2.66g	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	1.96% 1.4g	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	% 0.92g	g per day for Men 19-50 years
Sucrose	NA	% 0.33g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	5.57% 3.1g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Asparagus	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	6% 54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	8.66% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	9.92% 0.13mg	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	18.4% 73.7μg	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	8.8% 7.94mg	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	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	49% 59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Asparagus	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	29.8% 0.27mg	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	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	9.74% 0.22mg	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	10.5% 73.7mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	8.42% 286mg	3400mg per day for Men 19-50 years
Selenium	NA	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.57% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Asparagus per 5 oz

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

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

• 5 ounces of Valencia Oranges have 8.7 times more Vitamin C than Asparagus.
• While 5 oz of Raw Asparagus contain 3.2 times more Vitamin A, 1.6 times more Vitamin B1, 3.5 times more Vitamin B2, 3.6 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Valencia Oranges.
• Both Valencia Oranges and Asparagus provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Valencia Oranges as well as Raw Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Valencia Oranges vs Asparagus:

• 5 ounces of Valencia Oranges have 1.7 times more Calcium than Asparagus.
• While 5 oz of Raw Asparagus contain 5.1 times more Copper, 23.8 times more Iron, 1.4 times more Magnesium, 6.9 times more Manganese, 3.1 times more Phosphorus and 9 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Asparagus contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Valencia Oranges have 3.1 times more Carbohydrate than Asparagus.
• While 5 oz of Raw Asparagus contain 2.1 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Asparagus offer comparable quantities of Fiber per five ounces.
• 5 ounces of Valencia Oranges provide inadequate amounts of Protein
• Both Raw Valencia Oranges as well as Raw Asparagus provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.