Comparing Nutrients in 100 calories Cooked Asparagus with Salt VS Florida Oranges

Weight per 100 calories

• Cooked Asparagus with Salt: 455g
• Florida Oranges: 217g

Raw Florida Oranges have 2.1 times more energy per unit of mass than Boiled and Drained Asparagus with Salt, which is low in comparison to other foods. Cooked Asparagus with Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Cooked Asparagus with Salt or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cooked Asparagus with Salt	34%	7%	59%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Cooked Asparagus with Salt	Florida Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	8.24% 0.13g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	0.4% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	19.3% 25g	130g per day for Men 19-50 years
Sugars	8.15% 5.9g	27.4% 20g	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	4.95% 3.6g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	24% 9.1g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	19.5% 11g	2.7% 1.52g	56g per day for Men 19-50 years

Vitamins

	Cooked Asparagus with Salt	Florida Oranges	Recommended Dietary Allowance
Vitamin A	25.3% 227μg	2.66% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.4% 0.74mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.6% 0.63mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.8% 4.93mg	5.43% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.02mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	8.53% 0.11mg	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	169% 677μg	9.24% 37μg	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	39% 35mg	109% 98mg	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	45.5% 6.8mg	2.6% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	192% 230μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Asparagus with Salt	Florida Oranges	Recommended Dietary Allowance
Calcium	10.5% 105mg	9.35% 93mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	9.42% 0.085mg	0.9mg per day for Men 19-50 years
Fluoride	2.5% 100μg	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	51.7% 4.14mg	2.45% 0.2mg	8mg per day for Men 19-50 years
Magnesium	15% 63.6mg	5.18% 21.7mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	2.27% 0.052mg	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	35% 245mg	3.73% 26mg	700mg per day for Men 19-50 years
Potassium	30% 1018mg	11% 367mg	3400mg per day for Men 19-50 years
Selenium	50.4% 27.7μg	1.98% 1.1μg	55μg per day for Men 19-50 years
Sodium	72.7% 1091mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	1.6% 0.17mg	11mg per day for Men 19-50 years
Water	11.4% 421g	5.1% 189g	3700g per day for Men 19-50 years

Cooked Asparagus With Salt VS Florida Oranges Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Asparagus with Salt or Florida Oranges?

Lets compare vitamin content per 100 calories of Cooked Asparagus with Salt vs Florida Oranges:

• 100 calories of Cooked Asparagus with Salt have 9.5 times more Vitamin A, 3.4 times more Vitamin B1, 7.3 times more Vitamin B2, 5.7 times more Vitamin B3, 1.9 times more Vitamin B5, 3.2 times more Vitamin B6, 18.3 times more Vitamin B9, 17.4 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 100 kcal of Raw Florida Oranges contain 2.8 times more Vitamin C than Boiled and Drained Asparagus with Salt.
• 100 calories of Florida Oranges have insufficient amounts of Vitamin K
• Both Boiled and Drained Asparagus with Salt as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cooked Asparagus with Salt vs Florida Oranges:

• 100 calories of Cooked Asparagus with Salt have 8.8 times more Copper, 21.1 times more Iron, 2.9 times more Magnesium, 13.4 times more Manganese, 9.4 times more Phosphorus, 2.8 times more Potassium, 25.5 times more Selenium, more Sodium, 15.7 times more Zinc and 2.2 times more Water than Florida Oranges.
• Both Cooked Asparagus with Salt and Florida Oranges contain similar levels of Calcium per 100 calories.
• 100 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Asparagus with Salt have 5.5 times more Omega 3, 5.1 times more Omega 6, 1.7 times more Fiber and 7.2 times more Protein than Florida Oranges.
• While 100 kcal of Raw Florida Oranges contain 1.3 times more Carbohydrate and 3.4 times more Sugars than Boiled and Drained Asparagus with Salt.
• Both Cooked Asparagus with Salt and Florida Oranges offer comparable quantities of Energy per 100 calories.
• 100 calories of Florida Oranges provide inadequate amounts of Omega 3 and Omega 6