Comparing Nutrients in 7 ounces Oranges with Peel VS Asparagus

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Asparagus	35%	4%	61%

Macro Nutrients

	Oranges with Peel	Asparagus	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	5.92% 7.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 1.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.46g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	11% 4.17g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	7.8% 4.37g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Asparagus	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	12.3% 11mg	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	15% 2.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	68.8% 82.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Asparagus	Recommended Dietary Allowance
Calcium	14% 139mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	53% 4.25mg	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	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	6.24% 43.7mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	4.4% 163g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Asparagus per 7 oz

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

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

• 7 ounces of Oranges with Peel have 1.2 times more Vitamin B5 and 12.7 times more Vitamin C than Asparagus.
• While 7 oz of Raw Asparagus contain 2.9 times more Vitamin A, 1.4 times more Vitamin B1, 2.8 times more Vitamin B2, 2 times more Vitamin B3 and 1.7 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Asparagus provide similar amounts of 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 Raw Asparagus have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 2.9 times more Calcium than Asparagus.
• While 7 oz of Raw Asparagus contain 3.3 times more Copper, 2.7 times more Iron, 2.4 times more Phosphorus, 3.3 times more Selenium and 4.9 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Asparagus contain similar levels of Magnesium, Potassium 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 3.2 times more Energy, 4 times more Carbohydrate and 2.1 times more Fiber than Asparagus.
• While 7 oz of Raw Asparagus contain 1.7 times more Protein than Raw Oranges with Peel .
• 7 ounces of Asparagus provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Asparagus provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Asparagus

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

Oranges with peel are a good source of fiber, vitamin C, and antioxidants, which can support immune health, skin health, and digestion. Asparagus, on the other hand, is rich in folate, vitamin K, and antioxidants, which can support heart health, bone health, and digestion. Both are nutritious options, 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 Asparagus?

Both oranges with peel and asparagus are low in calories and high in fiber, making them great choices for weight loss. Oranges with peel are a good source of vitamin C and antioxidants, while asparagus is rich in vitamins A, C, and K. Including a variety of fruits and vegetables in your diet, along with regular exercise, can help support weight loss efforts.

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

Both oranges and asparagus can be beneficial for muscle growth, but for different reasons. Oranges are rich in vitamin C, which can help with collagen production and muscle repair. Asparagus is a good source of folate, which is important for muscle function and growth. It's important to have a balanced diet that includes a variety of fruits and vegetables, along with adequate protein and carbohydrates, to support muscle growth while training consistently.

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

Oranges with peel have a lower environmental impact compared to asparagus. Oranges are typically grown in warmer climates and require less water and resources to cultivate. Asparagus, on the other hand, is a more resource-intensive crop that requires significant amounts of water and energy for production. Additionally, asparagus is often imported from long distances, leading to higher carbon emissions from transportation. Choosing locally grown oranges with peel can help reduce the environmental impact of your food choices.