Comparing Nutrients in 100 calories Oranges VS Cooked Broccoli Raab

Weight per 100 calories

• Oranges: 213g
• Cooked Broccoli Raab: 400g

Oranges have 1.9 times more energy per 100g than Cooked Broccoli Raab. It has low energy density when compared to other foods. Cooked Broccoli Raab having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Oranges	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	2.14% 2.08g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	0.93% 0.015g	50.3% 0.8g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.2% 25g	9.6% 12.5g	130g per day for Men 19-50 years
Sugars	27.4% 20g	3.42% 2.48g	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	NA	1.32% 0.96g	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	NA	% 0.92g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	29.5% 11g	38g per day for Men 19-50 years
Protein	3.57% 2g	27.4% 15.3g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	2.6% 23.4μg	101% 908μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.19mg	56.3% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.55% 0.085mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	50.4% 8.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	67.7% 0.88mg	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	16% 64μg	71% 284μg	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	126% 113mg	164% 148mg	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	2.55% 0.38mg	67.5% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	853% 1024μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	8.5% 85mg	47% 472mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.096mg	33.3% 0.3mg	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	2.66% 0.21mg	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	5.07% 21.3mg	25.7% 108mg	420mg per day for Men 19-50 years
Manganese	2.3% 0.053mg	66% 1.52mg	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	4.26% 29.8mg	47% 328mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	40.4% 1372mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	9.45% 5.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	15% 224mg	1500mg per day for Men 19-50 years
Zinc	1.35% 0.15mg	19.6% 2.16mg	11mg per day for Men 19-50 years
Water	5% 185g	9.9% 366g	3700g per day for Men 19-50 years

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

• Cooked Broccoli Raab contains 38.8 times more Vitamin A, 3.7 times more Vitamin B1, 6.6 times more Vitamin B2, 13.4 times more Vitamin B3, 3.4 times more Vitamin B5, 6.9 times more Vitamin B6, 4.4 times more Vitamin B9, 1.3 times more Vitamin C, 26.4 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Cooked Broccoli Raab contains 5.5 times more Calcium, 3.1 times more Copper, 23.9 times more Iron, 5.1 times more Magnesium, 28.6 times more Manganese, 11 times more Phosphorus, 3.6 times more Potassium, 4.9 times more Selenium, more Sodium, 14.5 times more Zinc and 2 times more Water than Raw Oranges.

Comparison of macro-nutrients per 100 calories:

• Raw Oranges have 2 times more Carbohydrate and 8 times more Sugars than Cooked Broccoli Raab.
• While Cooked Broccoli Raab contains 8.1 times more Fat, 11.2 times more Saturated Fat, 54 times more Omega 3, 2.2 times more Fiber and 7.7 times more Protein than Raw Oranges.
• Both Raw Oranges and Cooked Broccoli Raab have similar amounts of Energy per 100 kcal.
• Both Raw Oranges as well as Cooked Broccoli Raab have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.