Comparing Nutrients in 100 calories Broccoli Raab VS Navel Oranges

Weight per 100 calories

• Broccoli Raab: 455g
• Navel Oranges: 204g

Raw Navel Oranges have 2.2 times more energy per unit of mass than Raw Broccoli Raab, which is low in comparison to other foods. Broccoli Raab having very low energy density.

Which food has more nutrients per 100 calories - Broccoli Raab or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Broccoli Raab	Navel Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.23g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	53.7% 0.86g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	0.28% 0.047g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.97% 13g	19.7% 25.6g	130g per day for Men 19-50 years
Sugars	2.4% 1.73g	24% 17.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.07% 0.77g	6.33% 4.6g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.45g	% 4.02g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 8.73g	g per day for Men 19-50 years
Fiber	32.3% 12.3g	12% 4.5g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	3.3% 1.86g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Navel Oranges	Recommended Dietary Allowance
Vitamin A	66% 595μg	2.72% 24.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.4% 0.74mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.55mg	5.42% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.3% 1.46mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.8% 0.78mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	94% 377μg	17.3% 69.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	102% 92mg	134% 121mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	49% 7.36mg	2.04% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	848% 1018μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Navel Oranges	Recommended Dietary Allowance
Calcium	49% 491mg	8.78% 87.8mg	1000mg per day for Men 19-50 years
Copper	21.2% 0.19mg	8.84% 0.08mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	122% 9.73mg	3.3% 0.27mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	5.34% 22.4mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	2.57% 0.059mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	47.4% 332mg	6.7% 47mg	700mg per day for Men 19-50 years
Potassium	26.2% 891mg	9.96% 339mg	3400mg per day for Men 19-50 years
Selenium	8.26% 4.55μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	0.14% 2.04mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	1.5% 0.16mg	11mg per day for Men 19-50 years
Water	11.4% 421g	4.74% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Broccoli Raab vs Navel Oranges:

• Raw Broccoli Raab has 24.3 times more Vitamin A, 5.3 times more Vitamin B1, 5.6 times more Vitamin B2, 6.4 times more Vitamin B3, 2.7 times more Vitamin B5, 4.8 times more Vitamin B6, 5.4 times more Vitamin B9, 24.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.3 times more Vitamin C than Raw Broccoli Raab.
• Both Raw Broccoli Raab as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Broccoli Raab vs Navel Oranges:

• Raw Broccoli Raab has 5.6 times more Calcium, 2.4 times more Copper, 36.7 times more Iron, 4.5 times more Magnesium, 30.3 times more Manganese, 7.1 times more Phosphorus, 2.6 times more Potassium, more Selenium, 73.5 times more Sodium, 21.4 times more Zinc and 2.4 times more Water than Raw Navel Oranges.

Comparison of macro-nutrients per 100 calories:

• Raw Broccoli Raab has 7.3 times more Fat, 10.9 times more Saturated Fat, 46.8 times more Omega 3, 2.7 times more Fiber and 7.8 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 2 times more Carbohydrate, 10 times more Sugars and 5.9 times more Fructose than Raw Broccoli Raab.
• Both Raw Broccoli Raab and Raw Navel Oranges have similar amounts of Energy per 100 kcal.
• Both Raw Broccoli Raab as well as Raw Navel Oranges have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.