Comparing Nutrients in 14 ounces Flower Clusters Broccoli VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Flower Clusters Broccoli	34%	9%	57%
Oranges	7%	2%	91%

Macro Nutrients

	Flower Clusters Broccoli	Oranges	Recommended Dietary Allowance
Energy	3.83% 111kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	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	15.4% 20g	36% 46.6g	130g per day for Men 19-50 years
Sugars	8.1% 5.87g	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	24% 9.13g	25% 9.53g	38g per day for Men 19-50 years
Protein	21% 12g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Flower Clusters Broccoli	Oranges	Recommended Dietary Allowance
Vitamin A	NA	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.3% 0.47mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.12mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	70.4% 282μg	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	411% 370mg	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	NA	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flower Clusters Broccoli	Oranges	Recommended Dietary Allowance
Calcium	19% 191mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	43.7% 3.5mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	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	37.4% 262mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	38% 1290mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	7.14% 107mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	9.73% 360g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Flower Clusters Broccoli vs Oranges:

• Raw Flower Clusters Broccoli have 3 times more Vitamin B2, 2.3 times more Vitamin B3, 2.1 times more Vitamin B5, 2.7 times more Vitamin B6, 2.4 times more Vitamin B9 and 1.8 times more Vitamin C than Raw Oranges.
• While Raw Oranges contain 1.3 times more Vitamin B1 than Raw Flower Clusters Broccoli.
• Both Raw Flower Clusters Broccoli as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Flower Clusters Broccoli vs Oranges:

• Raw Flower Clusters Broccoli have 8.8 times more Iron, 2.5 times more Magnesium, 9.2 times more Manganese, 4.7 times more Phosphorus, 1.8 times more Potassium, 6 times more Selenium, more Sodium and 5.7 times more Zinc than Raw Oranges.
• Both Raw Flower Clusters Broccoli and Raw Oranges have similar amounts of Calcium, Copper and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Flower Clusters Broccoli have 18.4 times more Omega 3 and 3.2 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.7 times more Energy, 2.3 times more Carbohydrate and 6.3 times more Sugars than Raw Flower Clusters Broccoli.
• Both Raw Flower Clusters Broccoli and Raw Oranges have similar amounts of Fiber per 14 oz.
• Both Raw Flower Clusters Broccoli as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.