Comparing Nutrients in 5 ounces Oranges with Peel VS Canned Asparagus with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Canned Asparagus with Liquids and Salt	38%	9%	53%

Macro Nutrients

	Oranges with Peel	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	2.7% 3.5g	130g per day for Men 19-50 years
Sugars	NA	NA	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	16.8% 6.38g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	4.56% 2.55g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	6.38% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	9.7% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	7.54% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	3.5% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	10.7% 0.14mg	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	10.6% 42.5μg	30% 120μg	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	112% 101mg	26% 23.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	11% 1.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Canned Asparagus with Liquids and Salt	Recommended Dietary Allowance
Calcium	9.92% 99mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	17% 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	14% 1.13mg	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	NA	9.37% 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	4.45% 31mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	7.17% 244mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	27% 403mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	3.15% 117g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Canned Asparagus with Liquids and Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Canned Asparagus with Liquids and Salt:

• 5 ounces of Oranges with Peel have 1.9 times more Vitamin B1, 2.7 times more Vitamin B5 and 4.3 times more Vitamin C than Canned Asparagus with Liquids and Salt.
• While 5 oz of Canned Asparagus Solids and Liquids with Salt contain 1.8 times more Vitamin B2, 1.7 times more Vitamin B3 and 2.8 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Asparagus with Liquids and Salt provide similar amounts of Vitamin B6 per five ounces.
• Both Raw Oranges with Peel as well as Canned Asparagus Solids and Liquids with Salt have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Canned Asparagus with Liquids and Salt:

• 5 ounces of Oranges with Peel have 4.7 times more Calcium, 1.3 times more Iron and 1.6 times more Magnesium than Canned Asparagus with Liquids and Salt.
• While 5 oz of Canned Asparagus Solids and Liquids with Salt contain 1.9 times more Copper, 1.7 times more Phosphorus, 2.3 times more Selenium, 142 times more Sodium and 4.3 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Asparagus with Liquids and Salt contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc
• 5 ounces of Canned Asparagus with Liquids and Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have 4.2 times more Energy, 6.3 times more Carbohydrate and 4.5 times more Fiber than Canned Asparagus with Liquids and Salt.
• While 5 oz of Canned Asparagus Solids and Liquids with Salt contain 1.4 times more Protein than Raw Oranges with Peel .
• 5 ounces of Canned Asparagus with Liquids and Salt provide inadequate amounts of Energy and Carbohydrate
• Both Raw Oranges with Peel as well as Canned Asparagus Solids and Liquids with Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.