Comparing Nutrients in 100 calories Canned Asparagus with Liquids and Salt VS Oranges with Peel

Weight per 100 calories

• Canned Asparagus with Liquids and Salt: 667g
• Oranges with Peel: 159g

Raw Oranges with Peel have 4.2 times more energy per unit of mass than Canned Asparagus Solids and Liquids with Salt, which is low in comparison to other foods. Canned Asparagus with Liquids and Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Canned Asparagus with Liquids and Salt or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Canned Asparagus with Liquids and Salt	38%	9%	53%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Canned Asparagus with Liquids and Salt	Oranges with Peel	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	1.67% 0.027g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	3.14% 0.53g	0.41% 0.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.7% 16.5g	19% 24.6g	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	17.5% 6.67g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	21.4% 12g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Canned Asparagus with Liquids and Salt	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	2.3% 20.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.6% 0.59mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.67mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.83mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.3% 0.65mg	11.4% 0.15mg	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	142% 567μg	12% 47.6μg	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	122% 110mg	125% 113mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	51.6% 7.73mg	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

	Canned Asparagus with Liquids and Salt	Oranges with Peel	Recommended Dietary Allowance
Calcium	10% 100mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	79.3% 0.71mg	10% 0.09mg	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	50% 4mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	5.3% 22.2mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	NA	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	36% 253mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	33.7% 1147mg	9.15% 311mg	3400mg per day for Men 19-50 years
Selenium	19.4% 10.7μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	126% 1893mg	0.21% 3.17mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	1.6% 0.17mg	11mg per day for Men 19-50 years
Water	17% 629g	3.53% 131g	3700g per day for Men 19-50 years

Canned Asparagus With Liquids And Salt VS Oranges With Peel Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Asparagus with Liquids and Salt or Oranges with Peel ?

Lets compare vitamin content per 100 calories of Canned Asparagus with Liquids and Salt vs Oranges with Peel :

• 100 calories of Canned Asparagus with Liquids and Salt have 2.3 times more Vitamin B1, 7.5 times more Vitamin B2, 7.1 times more Vitamin B3, 1.6 times more Vitamin B5, 4.4 times more Vitamin B6 and 11.9 times more Vitamin B9 than Oranges with Peel .
• Both Canned Asparagus with Liquids and Salt and Oranges with Peel provide similar amounts of Vitamin C per 100 calories.
• Both Canned Asparagus Solids and Liquids with Salt as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Canned Asparagus with Liquids and Salt vs Oranges with Peel :

• 100 calories of Canned Asparagus with Liquids and Salt have 7.9 times more Copper, 3.2 times more Iron, 2.7 times more Magnesium, 7.3 times more Phosphorus, 3.7 times more Potassium, 9.6 times more Selenium, 596.4 times more Sodium, 17.9 times more Zinc and 4.8 times more Water than Oranges with Peel .
• Both Canned Asparagus with Liquids and Salt and Oranges with Peel contain similar levels of Calcium per 100 calories.
• 100 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Asparagus with Liquids and Salt have 7.6 times more Omega 6 and 5.8 times more Protein than Oranges with Peel .
• While 100 kcal of Raw Oranges with Peel contain 1.5 times more Carbohydrate than Canned Asparagus Solids and Liquids with Salt.
• Both Canned Asparagus with Liquids and Salt and Oranges with Peel offer comparable quantities of Energy and Fiber per 100 calories.
• 100 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Canned Asparagus Solids and Liquids with Salt as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in 100 calories.