Comparing Nutrients in 1 kilogram Canned AsparagusVS Oranges

Macros Ratio

Protein Fat Carbs

Canned Asparagus

35%

24%

41%

Oranges

91%

1 kg ▼

Macro Nutrients

Canned Asparagusvs Oranges

6.55%190kcal

Energy

16.2%470kcal

190 kcalvs470 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6.7%6.5g

Fat

1.24%1.2g

6.5 gvs1.2 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.6%1.47g

Saturated Fat

0.47%0.15g

1.47 gvs0.15 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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9.38%0.15g

Omega 3

4.38%0.07g

0.15 gvs0.07 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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16%2.7g

Omega 6

1.06%0.18g

2.7 gvs0.18 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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19%24.6g

Carbohydrate

90%118g

24.6 gvs118 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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14.6%10.6g

Sugars

129%94g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

10.6 gvs94 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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42%16g

Fiber

63%24g

16 gvs24 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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38.2%21.4g

Protein

16.8%9.4g

21.4 gvs9.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Asparagusvs Oranges

45.6%410μg

Vitamin A

12.2%110μg

RAE, retinol activity equivalents

410 μgvs110 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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51%0.61mg

Vitamin B1

72.5%0.87mg

Thiamine

0.61 mgvs0.87 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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77%1mg

Vitamin B2

30.8%0.4mg

Riboflavin

1 mgvs0.4 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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59.6%9.54mg

Vitamin B3

17.6%2.82mg

Niacin, nicotinic acid, niacinamide

9.54 mgvs2.82 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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27.8%1.4mg

Vitamin B5

50%2.5mg

Pantothenic acid

1.4 mgvs2.5 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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84.6%1.1mg

Vitamin B6

46%0.6mg

Pyridoxine

1.1 mgvs0.6 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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240%960μg

Vitamin B9

75%300μg

Folates and Folic Acid

960 μgvs300 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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204%184mg

Vitamin C

591%532mg

Ascorbic acid

184 mgvs532 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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81.3%12mg

Vitamin E

12%1.8mg

Tocopherols and Tocotrienols

12 mgvs1.8 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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344%413μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

413 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Asparagusvs Oranges

16%160mg

Calcium

40%400mg

160 mgvs400 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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107%0.96mg

Copper

50%0.45mg

0.96 mgvs0.45 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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229%18.3mg

Iron

12.5%1mg

18.3 mgvs1 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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24%100mg

Magnesium

24%100mg

100 mgvs100 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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74%1.7mg

Manganese

11%0.25mg

1.7 mgvs0.25 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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61.4%430mg

Phosphorus

20%140mg

430 mgvs140 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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50.6%1720mg

Potassium

53.2%1810mg

1720 mgvs1810 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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31%17μg

Selenium

9.1%5μg

17 μgvs5 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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191%2870mg

Sodium

0%0mg

2870 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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36.4%4mg

Zinc

6.36%0.7mg

4 mgvs0.7 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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25.4%940g

Water

23.4%868g

940 gvs868 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Canned Asparagus vs Oranges:

Canned Asparagus Solids have 3.7 times more Vitamin A, 2.5 times more Vitamin B2, 3.4 times more Vitamin B3, 1.8 times more Vitamin B6, 3.2 times more Vitamin B9, 6.8 times more Vitamin E and more Vitamin K than Raw Oranges.
While Raw Oranges contain 1.4 times more Vitamin B1, 1.8 times more Vitamin B5 and 2.9 times more Vitamin C than Canned Asparagus Solids.
Both Canned Asparagus Solids as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Asparagus vs Oranges:

Canned Asparagus Solids have 2.1 times more Copper, 18.3 times more Iron, 6.8 times more Manganese, 3.1 times more Phosphorus, 3.4 times more Selenium, more Sodium and 5.7 times more Zinc than Raw Oranges.
While Raw Oranges contain 2.5 times more Calcium than Canned Asparagus Solids.
Both Canned Asparagus Solids and Raw Oranges have similar amounts of Magnesium, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Canned Asparagus Solids have 14.9 times more Omega 6 and 2.3 times more Protein than Raw Oranges.
While Raw Oranges contain 2.5 times more Energy, 4.8 times more Carbohydrate, 8.8 times more Sugars and 1.5 times more Fiber than Canned Asparagus Solids.
Both Canned Asparagus Solids as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Canned AsparagusVS Frozen AsparagusOrangesVS Frozen AsparagusCanned AsparagusVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 1 kilogram Canned AsparagusVS Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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