Lets compare vitamin content per 100 grams of Navel Oranges vs Cooked Frozen Asparagus:
Raw Navel Oranges have 1.7 times more Vitamin B5, 4 times more Vitamin B6 and 2.4 times more Vitamin C than Boiled and Drained Frozen Asparagus.
While Boiled and Drained Frozen Asparagus contain 3.3 times more Vitamin A, 2 times more Vitamin B2, 2.4 times more Vitamin B3, 4 times more Vitamin B9, 8 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
Both Raw Navel Oranges and Boiled and Drained Frozen Asparagus have similar amounts of Vitamin B1 per 100 g.
Both Raw Navel Oranges as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Navel Oranges vs Cooked Frozen Asparagus:
Raw Navel Oranges have 2.4 times more Calcium than Boiled and Drained Frozen Asparagus.
While Boiled and Drained Frozen Asparagus contain 2.7 times more Copper, 4.3 times more Iron, 4.8 times more Manganese, 2.1 times more Phosphorus, more Selenium and 5.1 times more Zinc than Raw Navel Oranges.
Both Raw Navel Oranges and Boiled and Drained Frozen Asparagus have similar amounts of Magnesium, Potassium and Water per 100 g.
Comparison of macro-nutrients per 100 grams:
Raw Navel Oranges have 2.7 times more Energy, 6.5 times more Carbohydrate, 26.6 times more Sugars and 1.4 times more Fiber than Boiled and Drained Frozen Asparagus.
While Boiled and Drained Frozen Asparagus contain 7.6 times more Omega 6 and 3.2 times more Protein than Raw Navel Oranges.
Both Raw Navel Oranges as well as Boiled and Drained Frozen Asparagus have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 g.