Comparing Nutrients in 7 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	3.35% 97kcal	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% 0.034g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	19% 25g	3.76% 4.9g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Asparagus	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	9.04% 81.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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% 0.3mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	68.3% 82μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Canned Asparagus	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	21% 0.19mg	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	3.22% 0.26mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	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	6.52% 45.6mg	12% 85.3mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	38% 570mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.6% 171g	5.04% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Canned Asparagus per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges 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 Navel Oranges vs Canned Asparagus:

• 7 ounces of Navel Oranges have 1.9 times more Vitamin B5 and 3.2 times more Vitamin C than Canned Asparagus.
• While 7 oz of 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 Navel Oranges and Canned Asparagus provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Navel Oranges as well as Canned Asparagus Solids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Canned Asparagus:

• 7 ounces of Navel Oranges have 2.7 times more Calcium than Canned Asparagus.
• While 7 oz of 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 Navel Oranges and Canned Asparagus contain similar levels of Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 7 ounces of Canned Asparagus lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 5.1 times more Carbohydrate, 8 times more Sugars and 1.4 times more Fiber than Canned Asparagus.
• While 7 oz of Canned Asparagus Solids contain 2.4 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Protein
• 7 ounces of Canned Asparagus provide inadequate amounts of Carbohydrate
• Both Raw Navel Oranges as well as Canned Asparagus Solids provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.