Comparing Nutrients in 7 ounces Canned Orange Juice VS Canned Asparagus

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Canned Asparagus	35%	24%	41%

Macro Nutrients

	Canned Orange Juice	Canned Asparagus	Recommended Dietary Allowance
Energy	3.2% 93kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	3.14% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	3.76% 4.9g	130g per day for Men 19-50 years
Sugars	24% 17.4g	2.9% 2.1g	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	6.65% 4.82g	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	% 4.5g	NA	g per day for Men 19-50 years
Sucrose	% 8.06g	NA	g per day for Men 19-50 years
Fiber	1.57% 0.6g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Canned Asparagus	Recommended Dietary Allowance
Vitamin A	2% 18μg	9.04% 81.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	16.8% 0.22mg	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% 47.6μg	47.6% 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	66.4% 59.7mg	40.6% 36.5mg	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	2.65% 0.4mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	68.3% 82μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Canned Asparagus	Recommended Dietary Allowance
Calcium	2% 20mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	1.55% 62μg	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	2.5% 0.2mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	14.7% 0.34mg	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	4.8% 33.7mg	12% 85.3mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	38% 570mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.7% 174g	5.04% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Canned Asparagus per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Orange Juice versus 7 oz of Canned Asparagus to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Orange Juice vs Canned Asparagus:

• 7 ounces of Canned Orange Juice have 1.3 times more Vitamin B5 and 1.6 times more Vitamin C than Canned Asparagus.
• While 7 oz of Canned Asparagus Solids contain 4.6 times more Vitamin A, 1.6 times more Vitamin B1, 4.8 times more Vitamin B2, 4.7 times more Vitamin B3, 3.5 times more Vitamin B6, 4 times more Vitamin B9, 6.1 times more Vitamin E and 413 times more Vitamin K than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Unsweetened Canned Orange Juice as well as Canned Asparagus Solids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Orange Juice vs Canned Asparagus:

• 7 oz of Canned Asparagus Solids contain 4.4 times more Copper, 18.3 times more Iron, 8.1 times more Manganese, 2.5 times more Phosphorus, 17 times more Selenium, 71.8 times more Sodium and 10 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Canned Asparagus contain similar levels of Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• Both Unsweetened Canned Orange Juice as well as Canned Asparagus Solids lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Orange Juice have 4.5 times more Carbohydrate and 8.3 times more Sugars than Canned Asparagus.
• While 7 oz of Canned Asparagus Solids contain 5.3 times more Fiber and 3.1 times more Protein than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Fiber and Protein
• 7 ounces of Canned Asparagus provide inadequate amounts of Carbohydrate
• Both Unsweetened Canned Orange Juice as well as Canned Asparagus Solids provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.