Comparing Nutrients in 5 ounces Navel Oranges VS Canned Asparagus

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Asparagus	35%	24%	41%

Macro Nutrients

	Navel Oranges	Canned Asparagus	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	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	13.7% 17.8g	2.7% 3.5g	130g per day for Men 19-50 years
Sugars	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	5.4% 3.03g	56g per day for Men 19-50 years

Vitamins

	Navel 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	8.03% 0.096mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	8.45% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	3.94% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	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	12% 48μg	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	93% 83.8mg	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	1.4% 0.21mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	48.8% 58.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Canned Asparagus	Recommended Dietary Allowance
Calcium	6.1% 61mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	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	2.3% 0.18mg	32.4% 2.6mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	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	4.66% 32.6mg	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	7.17% 244mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.4% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	27% 407mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	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 Navel Oranges vs Canned Asparagus:

• Raw Navel Oranges have 1.9 times more Vitamin B5 and 3.2 times more Vitamin C than Canned Asparagus Solids.
• While Canned Asparagus Solids contain 3.4 times more Vitamin A, 2 times more Vitamin B2, 2.2 times more Vitamin B3, 1.4 times more Vitamin B6, 2.8 times more Vitamin B9, 8.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Canned Asparagus Solids have similar amounts of Vitamin B1 per 5 oz.
• Both Raw Navel 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 Navel Oranges vs Canned Asparagus:

• Raw Navel Oranges have 2.7 times more Calcium than Canned Asparagus Solids.
• While Canned Asparagus Solids contain 2.5 times more Copper, 14.1 times more Iron, 5.9 times more Manganese, 1.9 times more Phosphorus, more Selenium, 287 times more Sodium and 5 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Canned Asparagus Solids have similar amounts of Magnesium, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Navel Oranges have 2.6 times more Energy, 5.1 times more Carbohydrate, 8 times more Sugars and 1.4 times more Fiber than Canned Asparagus Solids.
• While Canned Asparagus Solids contain 11.7 times more Omega 6 and 2.4 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Canned Asparagus Solids have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.