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Comparing Nutrients in 100 grams Cooked AsparagusVS Oranges

Macros Ratio

Protein Fat Carbs

Cooked Asparagus
34%
7%
59%
Oranges
7%
2%
91%
100 g ▼

Macro Nutrients

0.76%22kcal
Energy
1.62%47kcal
22 kcalvs47 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.23%0.22g
Fat
0.12%0.12g
0.22 gvs0.12 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.15%0.048g
Saturated Fat
0.047%0.015g
0.048 gvs0.015 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.8%0.029g
Omega 3
0.44%0.007g
0.029 gvs0.007 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.45%0.076g
Omega 6
0.11%0.018g
0.076 gvs0.018 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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3.16%4.1g
Carbohydrate
9.04%11.8g
4.1 gvs11.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.8%1.3g
Sugars
13%9.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.3 gvs9.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.1%0.79g
Fructose
NA
≤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]
0.79 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.42g
Glucose
NA
0.42 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.08g
Sucrose
NA
0.08 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.26%2g
Fiber
6.3%2.4g
2 gvs2.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.3%2.4g
Protein
1.68%0.94g
2.4 gvs0.94 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

5.56%50μg
Vitamin A
1.22%11μg
RAE, retinol activity equivalents
50 μgvs11 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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13.5%0.16mg
Vitamin B1
7.25%0.087mg
Thiamine
0.16 mgvs0.087 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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10.7%0.14mg
Vitamin B2
3.08%0.04mg
Riboflavin
0.14 mgvs0.04 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.78%1.1mg
Vitamin B3
1.76%0.28mg
Niacin, nicotinic acid, niacinamide
1.1 mgvs0.28 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.5%0.23mg
Vitamin B5
5%0.25mg
Pantothenic acid
0.23 mgvs0.25 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.08%0.079mg
Vitamin B6
4.6%0.06mg
Pyridoxine
0.079 mgvs0.06 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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37.3%149μg
Vitamin B9
7.5%30μg
Folates and Folic Acid
149 μgvs30 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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8.56%7.7mg
Vitamin C
59%53.2mg
Ascorbic acid
7.7 mgvs53.2 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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10%1.5mg
Vitamin E
1.2%0.18mg
Tocopherols and Tocotrienols
1.5 mgvs0.18 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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42%50.6μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
50.6 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2.3%23mg
Calcium
4%40mg
23 mgvs40 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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18.3%0.17mg
Copper
5%0.045mg
0.17 mgvs0.045 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.55%22μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
22 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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11.4%0.91mg
Iron
1.25%0.1mg
0.91 mgvs0.1 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.33%14mg
Magnesium
2.4%10mg
14 mgvs10 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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6.7%0.15mg
Manganese
1.1%0.025mg
0.15 mgvs0.025 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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7.7%54mg
Phosphorus
2%14mg
54 mgvs14 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.6%224mg
Potassium
5.32%181mg
224 mgvs181 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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11%6.1μg
Selenium
0.91%0.5μg
6.1 μgvs0.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
0.93%14mg
Sodium
0%0mg
14 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.45%0.6mg
Zinc
0.64%0.07mg
0.6 mgvs0.07 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.5%93g
Water
2.34%86.8g
93 gvs86.8 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Cooked Asparagus vs Oranges:
Comparing minerals per 100 grams for Cooked Asparagus vs Oranges:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: