Comparing Nutrients in 14 ounces Cooked Chinese Broccoli VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Chinese Broccoli	17%	25%	58%
Oranges	7%	2%	91%

Macro Nutrients

	Cooked Chinese Broccoli	Oranges	Recommended Dietary Allowance
Energy	3% 87.3kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.86g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.44g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	64% 1.02g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.6% 15g	36% 46.6g	130g per day for Men 19-50 years
Sugars	4.6% 3.33g	51% 37g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26% 9.92g	25% 9.53g	38g per day for Men 19-50 years
Protein	8.08% 4.52g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Cooked Chinese Broccoli	Oranges	Recommended Dietary Allowance
Vitamin A	36% 325μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	18.3% 0.24mg	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	98% 393μg	29.8% 119μg	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	124% 112mg	235% 211mg	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	12.7% 1.9mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	280% 337μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chinese Broccoli	Oranges	Recommended Dietary Allowance
Calcium	39.7% 397mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	20% 0.18mg	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	27.8% 2.22mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	45.6% 1.05mg	4.3% 0.099mg	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	23.2% 163mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	30.5% 1036mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	10% 371g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Chinese Broccoli vs Oranges:

• Cooked Chinese Broccoli has 7.5 times more Vitamin A, 3.7 times more Vitamin B2, 1.5 times more Vitamin B3, 3.3 times more Vitamin B9, 2.7 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 1.6 times more Vitamin B5 and 1.9 times more Vitamin C than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Raw Oranges have similar amounts of Vitamin B1 and Vitamin B6 per 14 oz.
• Both Cooked Chinese Broccoli as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Chinese Broccoli vs Oranges:

• Cooked Chinese Broccoli has 2.5 times more Calcium, 1.4 times more Copper, 5.6 times more Iron, 1.8 times more Magnesium, 10.6 times more Manganese, 2.9 times more Phosphorus, 1.4 times more Potassium, 2.6 times more Selenium and 5.6 times more Zinc than Raw Oranges.
• Both Cooked Chinese Broccoli and Raw Oranges have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Chinese Broccoli has 36.9 times more Omega 3 and 1.2 times more Protein than Raw Oranges.
• While Raw Oranges contain 2.1 times more Energy, 3.1 times more Carbohydrate and 11.1 times more Sugars than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Raw Oranges have similar amounts of Fiber per 14 oz.
• Both Cooked Chinese Broccoli as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.