Comparing Nutrients in 7 ounces Florida Oranges VS Canned Asparagus with Liquids

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Canned Asparagus with Liquids	38%	9%	53%

Macro Nutrients

	Florida Oranges	Canned Asparagus with Liquids	Recommended Dietary Allowance
Energy	3.15% 91kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	3.8% 4.92g	130g per day for Men 19-50 years
Sugars	25% 18g	2.74% 2g	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	12.5% 4.76g	5.22% 2g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Canned Asparagus with Liquids	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	8.6% 77.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	4.92% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	15% 0.19mg	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	8.43% 33.7μg	42% 169μg	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	99% 89.3mg	36.4% 32.7mg	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	2.4% 0.36mg	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	64.5% 77.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Canned Asparagus with Liquids	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	23.6% 0.21mg	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	2.23% 0.18mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	13% 0.3mg	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	3.4% 24mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	4.67% 173g	5.06% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Canned Asparagus with Liquids per 7 oz

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

Lets compare vitamin content per 7 ounces of Florida Oranges vs Canned Asparagus with Liquids:

• 7 ounces of Florida Oranges have 1.9 times more Vitamin B1, 2 times more Vitamin B5 and 2.7 times more Vitamin C than Canned Asparagus with Liquids.
• While 7 oz of Canned Asparagus Solids and Liquids contain 3.5 times more Vitamin A, 2.2 times more Vitamin B2, 2.1 times more Vitamin B3, 1.9 times more Vitamin B6, 5 times more Vitamin B9 and more Vitamin K than Raw Florida Oranges.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Florida Oranges as well as Canned Asparagus Solids and Liquids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Canned Asparagus with Liquids:

• 7 ounces of Florida Oranges have 2.9 times more Calcium than Canned Asparagus with Liquids.
• While 7 oz of Canned Asparagus Solids and Liquids contain 2.7 times more Copper, 6.7 times more Iron, 6.3 times more Manganese, 3.2 times more Phosphorus, 3.2 times more Selenium and 5.9 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Canned Asparagus with Liquids contain similar levels of Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc
• 7 ounces of Canned Asparagus with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 4.7 times more Carbohydrate, 9.1 times more Sugars and 2.4 times more Fiber than Canned Asparagus with Liquids.
• While 7 oz of Canned Asparagus Solids and Liquids contain 2.6 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Protein
• 7 ounces of Canned Asparagus with Liquids provide inadequate amounts of Carbohydrate
• Both Raw Florida Oranges as well as Canned Asparagus Solids and Liquids provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.