Comparing Nutrients in 5 ounces Canned AsparagusVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Canned Asparagus

35%

24%

41%

Valencia Oranges

87%

5 oz ▼

Macro Nutrients

Canned Asparagusvs Valencia Oranges

0.93%27kcal

Energy

2.4%69.5kcal

27 kcalvs69.5 kcal

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

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0.95%0.92g

Fat

0.44%0.43g

0.92 gvs0.43 g

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

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0.65%0.21g

Saturated Fat

0.16%0.05g

0.21 gvs0.05 g

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

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1.33%0.021g

Omega 3

1.4%0.023g

0.021 gvs0.023 g

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

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2.24%0.38g

Omega 6

0.37%0.062g

0.38 gvs0.062 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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2.7%3.5g

Carbohydrate

13%17g

3.5 gvs17 g

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

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2.07%1.5g

Sugars

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

1.5 gvsNA 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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5.97%2.27g

Fiber

9.33%3.54g

2.27 gvs3.54 g

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

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5.4%3.03g

Protein

2.63%1.47g

3.03 gvs1.47 g

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

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Vitamins

Canned Asparagusvs Valencia Oranges

6.46%58μg

Vitamin A

1.9%17μg

RAE, retinol activity equivalents

58 μgvs17 μg

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

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7.2%0.086mg

Vitamin B1

10.3%0.12mg

Thiamine

0.086 mgvs0.12 mg

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

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11%0.14mg

Vitamin B2

4.36%0.057mg

Riboflavin

0.14 mgvs0.057 mg

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

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8.45%1.35mg

Vitamin B3

2.43%0.39mg

Niacin, nicotinic acid, niacinamide

1.35 mgvs0.39 mg

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

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3.94%0.2mg

Vitamin B5

7.1%0.35mg

Pantothenic acid

0.2 mgvs0.35 mg

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

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12%0.16mg

Vitamin B6

6.87%0.089mg

Pyridoxine

0.16 mgvs0.089 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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34%136μg

Vitamin B9

14%55.3μg

Folates and Folic Acid

136 μgvs55.3 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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29%26mg

Vitamin C

76.4%68.7mg

Ascorbic acid

26 mgvs68.7 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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11.5%1.73mg

Vitamin E

Tocopherols and Tocotrienols

1.73 mgvsNA mg

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

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48.8%58.5μg

Vitamin K

Phytomenadione or phylloquinone

58.5 μgvsNA μg

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

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Minerals

Canned Asparagusvs Valencia Oranges

2.27%22.7mg

Calcium

5.67%56.7mg

22.7 mgvs56.7 mg

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

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15%0.14mg

Copper

5.83%0.052mg

0.14 mgvs0.052 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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32.4%2.6mg

Iron

1.6%0.13mg

2.6 mgvs0.13 mg

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

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3.37%14mg

Magnesium

3.37%14mg

14 mgvs14 mg

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

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10.5%0.24mg

Manganese

1.4%0.033mg

0.24 mgvs0.033 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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8.7%61mg

Phosphorus

3.44%24mg

61 mgvs24 mg

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

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7.17%244mg

Potassium

7.46%254mg

244 mgvs254 mg

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

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4.4%2.4μg

Selenium

2.4 μgvsNA μg

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

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27%407mg

Sodium

0%0mg

407 mgvs0 mg

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

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5.15%0.57mg

Zinc

0.77%0.085mg

0.57 mgvs0.085 mg

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

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3.6%133g

Water

3.3%122g

133 gvs122 g

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

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Lets compare vitamin content per 5 ounces of Canned Asparagus vs Valencia Oranges:

Canned Asparagus Solids have 3.4 times more Vitamin A, 2.5 times more Vitamin B2, 3.5 times more Vitamin B3, 1.7 times more Vitamin B6 and 2.5 times more Vitamin B9 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.4 times more Vitamin B1, 1.8 times more Vitamin B5 and 2.6 times more Vitamin C than Canned Asparagus Solids.
Both Canned Asparagus Solids as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Asparagus vs Valencia Oranges:

Canned Asparagus Solids have 2.6 times more Copper, 20.3 times more Iron, 7.4 times more Manganese, 2.5 times more Phosphorus, more Sodium and 6.7 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.5 times more Calcium than Canned Asparagus Solids.
Both Canned Asparagus Solids and Raw Valencia Oranges have similar amounts of Magnesium, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Canned Asparagus Solids have 6.1 times more Omega 6 and 2.1 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 2.6 times more Energy, 4.8 times more Carbohydrate and 1.6 times more Fiber than Canned Asparagus Solids.
Both Canned Asparagus Solids and Raw Valencia Oranges have similar amounts of Omega 3 per 5 oz.
Both Canned Asparagus Solids as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Canned AsparagusVS Frozen AsparagusValencia OrangesVS Frozen AsparagusCanned AsparagusVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 5 ounces Canned AsparagusVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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