Comparing Nutrients in 7 ounces Navel Oranges VS Asparagus

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Asparagus	35%	4%	61%

Macro Nutrients

	Navel Oranges	Asparagus	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	5.92% 7.7g	130g per day for Men 19-50 years
Sugars	23.3% 17g	5.15% 3.73g	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	2.74% 2g	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	% 1.3g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 0.46g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	11% 4.17g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	7.8% 4.37g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Asparagus	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	14% 0.18mg	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	25.8% 103μg	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	12.3% 11mg	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	15% 2.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	68.8% 82.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Asparagus	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	41.7% 0.38mg	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	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	13.6% 0.31mg	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	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	4.6% 171g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Asparagus per 7 oz

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

Lets compare vitamin content per 7 ounces of Navel Oranges vs Asparagus:

• 7 ounces of Navel Oranges have 10.6 times more Vitamin C than Asparagus.
• While 7 oz of Raw Asparagus contain 3.2 times more Vitamin A, 2.1 times more Vitamin B1, 2.8 times more Vitamin B2, 2.3 times more Vitamin B3, 1.5 times more Vitamin B9, 7.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Asparagus provide similar amounts of Vitamin B5 and Vitamin B6 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 Raw Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Asparagus:

• 7 ounces of Navel Oranges have 1.8 times more Calcium than Asparagus.
• While 7 oz of Raw Asparagus contain 4.8 times more Copper, 16.5 times more Iron, 1.3 times more Magnesium, 5.4 times more Manganese, 2.3 times more Phosphorus, more Selenium and 6.8 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Asparagus contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 3.2 times more Carbohydrate, 4.5 times more Sugars and 2.3 times more Fructose than Asparagus.
• While 7 oz of Raw Asparagus contain 2.4 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Asparagus offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Protein
• Both Raw Navel Oranges as well as Raw Asparagus provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Asparagus

What are the health benefits of Navel Oranges compared to Asparagus?

Navel oranges are a good source of vitamin C, fiber, and antioxidants which support immune function, skin health, and digestion. Asparagus is rich in folate, vitamin K, and antioxidants that promote heart health, bone health, and blood clotting. Both are nutritious options, but oranges are higher in vitamin C while asparagus is higher in folate and vitamin K. Incorporating a variety of fruits and vegetables into your diet is key for overall health and well-being.

Can I lose weight easier by eating more Navel Oranges or Asparagus?

Both navel oranges and asparagus can be beneficial for weight loss as they are low in calories and high in fiber, which can help you feel full and satisfied. However, asparagus is lower in calories and higher in fiber than navel oranges, making it a slightly better choice for weight loss. Additionally, asparagus is a good source of vitamins and minerals that can support overall health and weight management. Incorporating a variety of fruits and vegetables into your diet, including both navel oranges and asparagus, can help support your weight loss goals.

Should I eat more Navel Oranges or more Asparagus to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of plant-based foods that are rich in protein, vitamins, and minerals. Both navel oranges and asparagus are nutritious options, but for muscle building, you may want to focus more on protein-rich foods such as legumes, tofu, tempeh, quinoa, nuts, and seeds. Incorporating a balance of these plant-based protein sources along with a variety of fruits and vegetables will support muscle growth and overall health.

What is the environmental impact of producing Navel Oranges compared to Asparagus?

Navel oranges generally have a lower environmental impact compared to asparagus. Oranges require less water, fertilizer, and energy to grow, and they have a longer growing season which reduces the need for transportation. Asparagus, on the other hand, is a more resource-intensive crop that requires more water, fertilizer, and energy to produce. Additionally, asparagus is often imported from long distances, increasing its carbon footprint. Overall, choosing locally grown navel oranges can have a lower environmental impact compared to imported asparagus.