Comparing Nutrients in 100 grams Florida Oranges VS Canned Asparagus with Liquids

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Canned Asparagus with Liquids	38%	9%	53%

Macro Nutrients

	Florida Oranges	Canned Asparagus with Liquids	Recommended Dietary Allowance
Energy	1.6% 46kcal	0.52% 15kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.88% 11.5g	1.9% 2.48g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	1.38% 1g	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	6.3% 2.4g	2.63% 1g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Canned Asparagus with Liquids	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	4.33% 39μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	6.85% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	2.48% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.92% 0.051mg	7.54% 0.098mg	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	4.25% 17μg	21.3% 85μg	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	50% 45mg	18.3% 16.5mg	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	1.2% 0.18mg	1.93% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	32.5% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Canned Asparagus with Liquids	Recommended Dietary Allowance
Calcium	4.3% 43mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	12% 0.11mg	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	1.13% 0.09mg	7.5% 0.6mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	1.04% 0.024mg	6.6% 0.15mg	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	1.7% 12mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	4.97% 169mg	5.06% 172mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.73% 26mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	4.27% 0.47mg	11mg per day for Men 19-50 years
Water	2.36% 87g	2.55% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Canned Asparagus with Liquids per 100 g

Compare the macro and micronutrient content in 100 g of Florida Oranges versus 100 g of Canned Asparagus with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Florida Oranges vs Canned Asparagus with Liquids:

• 100 grams of Florida Oranges have 1.9 times more Vitamin B1, 2 times more Vitamin B5 and 2.7 times more Vitamin C than Canned Asparagus with Liquids.
• While 100 g of Canned Asparagus Solids and Liquids contain 3.5 times more Vitamin A, 2.2 times more Vitamin B2, 2.1 times more Vitamin B3, 1.9 times more Vitamin B6, 5 times more Vitamin B9 and more Vitamin K than Raw Florida Oranges.
• 100 grams of Florida Oranges have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Florida Oranges as well as Canned Asparagus Solids and Liquids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Florida Oranges vs Canned Asparagus with Liquids:

• 100 grams of Florida Oranges have 2.9 times more Calcium than Canned Asparagus with Liquids.
• While 100 g of Canned Asparagus Solids and Liquids contain 2.7 times more Copper, 6.7 times more Iron, 6.3 times more Manganese, 3.2 times more Phosphorus, 3.2 times more Selenium and 5.9 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Canned Asparagus with Liquids contain similar levels of Magnesium, Potassium and Water per 100 grams.
• 100 grams of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc
• 100 grams of Canned Asparagus with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Florida Oranges have 4.7 times more Carbohydrate, 9.1 times more Sugars and 2.4 times more Fiber than Canned Asparagus with Liquids.
• While 100 g of Canned Asparagus Solids and Liquids contain 2.6 times more Protein than Raw Florida Oranges.
• 100 grams of Florida Oranges provide inadequate amounts of Protein
• 100 grams of Canned Asparagus with Liquids provide inadequate amounts of Carbohydrate
• Both Raw Florida Oranges as well as Canned Asparagus Solids and Liquids provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.