Comparing Nutrients in 7 ounces Oranges with Peel VS Frozen Asparagus

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Frozen Asparagus	41%	7%	52%

Macro Nutrients

	Oranges with Peel	Frozen Asparagus	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	6.26% 8.14g	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	23.5% 8.93g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Frozen Asparagus	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	10.4% 93μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	17% 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	15% 59.5μg	95% 379μg	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	157% 141mg	70% 63mg	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	NA	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	Frozen Asparagus	Recommended Dietary Allowance
Calcium	14% 139mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	30.2% 0.27mg	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	20% 1.6mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	NA	17.5% 0.4mg	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	6.24% 43.7mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	14.8% 502mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.92% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Frozen Asparagus per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Frozen Asparagus:

• 7 ounces of Oranges with Peel have 1.8 times more Vitamin B5 and 2.2 times more Vitamin C than Frozen Asparagus.
• While 7 oz of Frozen Asparagus, Unprepared contain 3.6 times more Vitamin A, 2.6 times more Vitamin B2, 2.4 times more Vitamin B3 and 6.4 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen Asparagus provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Frozen Asparagus, Unprepared have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Frozen Asparagus:

• 7 ounces of Oranges with Peel have 2.8 times more Calcium than Frozen Asparagus.
• While 7 oz of Frozen Asparagus, Unprepared contain 2.4 times more Copper, 2.9 times more Phosphorus, 1.3 times more Potassium, 2.4 times more Selenium and 5.4 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen Asparagus contain similar levels of Iron, Magnesium and Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 2.6 times more Energy, 3.8 times more Carbohydrate and 2.4 times more Fiber than Frozen Asparagus.
• While 7 oz of Frozen Asparagus, Unprepared contain 2.5 times more Protein than Raw Oranges with Peel .
• 7 ounces of Frozen Asparagus provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Frozen Asparagus, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Frozen Asparagus

What are the health benefits of Oranges with Peel compared to Frozen Asparagus?

Oranges with peel are a great source of fiber, vitamin C, and antioxidants, which can help support immune function, digestion, and skin health. The peel also contains flavonoids that have anti-inflammatory and anti-cancer properties. On the other hand, frozen asparagus is a good source of folate, vitamin K, and fiber, which can support heart health, bone health, and digestion. Both options offer unique health benefits, so including a variety of fruits and vegetables in your diet is important for overall health.

Can I lose weight easier by eating more Oranges with Peel or Frozen Asparagus?

Both oranges with peel and frozen asparagus can be beneficial for weight loss due to their high fiber content and low calorie density. Oranges with peel are a good source of vitamin C and antioxidants, while asparagus is rich in vitamins and minerals. However, weight loss ultimately depends on creating a calorie deficit, so incorporating a variety of fruits and vegetables into your diet, along with other whole foods and regular physical activity, is key for successful weight loss.

Should I eat more Oranges with Peel or more Frozen Asparagus to gain more muscles while training consistently?

Both oranges with peel and frozen asparagus can be beneficial for muscle gain due to their nutrient content. Oranges with peel are a good source of vitamin C, which can help with muscle recovery and repair. Asparagus is rich in vitamins A, C, and K, as well as folate and fiber, which can support overall health and muscle function. In terms of muscle gain, it is important to focus on consuming an overall balanced diet that includes a variety of nutrient-dense foods, including a mix of carbohydrates, proteins, and healthy fats. Incorporating a variety of fruits and vegetables, such as oranges and asparagus, can help provide essential vitamins and minerals to support muscle growth and recovery. Ultimately, the key to gaining muscle while training consistently is to focus on consuming a well-rounded diet that meets your individual nutrient needs and supports your fitness goals.

What is the environmental impact of producing Oranges with Peel compared to Frozen Asparagus?

Oranges with peel generally have a lower environmental impact compared to frozen asparagus. Oranges are typically grown in warmer climates and require less energy and resources for cultivation and transportation. In contrast, frozen asparagus often requires more energy for freezing, packaging, and transportation, leading to a higher carbon footprint. Additionally, asparagus is often grown in monoculture systems that can deplete soil health and require more water and pesticides compared to oranges.