Lets compare vitamin content per 14 ounces of Cooked Asparagus vs Navel Oranges:
Boiled and Drained Asparagus have 4.2 times more Vitamin A, 2.4 times more Vitamin B1, 2.7 times more Vitamin B2, 2.6 times more Vitamin B3, 4.4 times more Vitamin B9, 10 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
While Raw Navel Oranges contain 7.7 times more Vitamin C than Boiled and Drained Asparagus.
Both Boiled and Drained Asparagus and Raw Navel Oranges have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
Both Boiled and Drained Asparagus as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Cooked Asparagus vs Navel Oranges:
Boiled and Drained Asparagus have 4.2 times more Copper, 7 times more Iron, 1.3 times more Magnesium, 5.3 times more Manganese, 2.3 times more Phosphorus, 1.3 times more Potassium, more Selenium and 7.5 times more Zinc than Raw Navel Oranges.
While Raw Navel Oranges contain 1.9 times more Calcium than Boiled and Drained Asparagus.
Both Boiled and Drained Asparagus and Raw Navel Oranges have similar amounts of Water per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Boiled and Drained Asparagus have 3.2 times more Omega 3 and 2.6 times more Protein than Raw Navel Oranges.
While Raw Navel Oranges contain 2.2 times more Energy, 3.1 times more Carbohydrate, 6.5 times more Sugars and 2.8 times more Fructose than Boiled and Drained Asparagus.
Both Boiled and Drained Asparagus and Raw Navel Oranges have similar amounts of Fiber per 14 oz.
Both Boiled and Drained Asparagus as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.