Comparing Nutrients in 14 ounces Cooked Chinese Broccoli VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Chinese Broccoli	17%	25%	58%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cooked Chinese Broccoli	Valencia Oranges	Recommended Dietary Allowance
Energy	3% 87.3kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.86g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.44g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	64% 1.02g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	1.03% 0.17g	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	36.3% 47g	130g per day for Men 19-50 years
Sugars	4.6% 3.33g	NA	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	26% 9.92g	38g per day for Men 19-50 years
Protein	8.08% 4.52g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Cooked Chinese Broccoli	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	36% 325μg	5.3% 47.6μg	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	6.8% 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	19.2% 0.25mg	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	38.7% 155μg	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	214% 192mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	280% 337μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chinese Broccoli	Valencia Oranges	Recommended Dietary Allowance
Calcium	39.7% 397mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	16.3% 0.15mg	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	4.47% 0.36mg	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	3.97% 0.091mg	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	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	30.5% 1036mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	NA	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	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	10% 371g	9.26% 343g	3700g per day for Men 19-50 years

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

• Cooked Chinese Broccoli has 6.8 times more Vitamin A, 3.7 times more Vitamin B2, 1.6 times more Vitamin B3 and 2.5 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.6 times more Vitamin B5 and 1.7 times more Vitamin C than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Raw Valencia Oranges have similar amounts of Vitamin B1 and Vitamin B6 per 14 oz.
• Both Cooked Chinese Broccoli as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Cooked Chinese Broccoli has 2.5 times more Calcium, 1.6 times more Copper, 6.2 times more Iron, 1.8 times more Magnesium, 11.5 times more Manganese, 2.4 times more Phosphorus, 1.5 times more Potassium and 6.5 times more Zinc than Raw Valencia Oranges.
• Both Cooked Chinese Broccoli and Raw Valencia Oranges have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Chinese Broccoli has 16.1 times more Omega 3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.2 times more Energy and 3.1 times more Carbohydrate than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Raw Valencia Oranges have similar amounts of Fiber and Protein per 14 oz.
• Both Cooked Chinese Broccoli as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.