Comparing Nutrients in 14 ounces Broccoli Raab VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Broccoli Raab	Valencia Oranges	Recommended Dietary Allowance
Energy	3% 87.3kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	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	8.7% 11.3g	36.3% 47g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	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	0.93% 0.67g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.44g	NA	g per day for Men 19-50 years
Fiber	28.2% 10.7g	26% 9.92g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	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	82.4% 329μg	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	89% 80mg	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	43% 6.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Valencia Oranges	Recommended Dietary Allowance
Calcium	43% 429mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	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	106% 8.5mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	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	41.4% 290mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	NA	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	9.93% 367g	9.26% 343g	3700g per day for Men 19-50 years

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

• Raw Broccoli Raab has 10.9 times more Vitamin A, 1.9 times more Vitamin B1, 3.2 times more Vitamin B2, 4.5 times more Vitamin B3, 1.3 times more Vitamin B5, 2.7 times more Vitamin B6 and 2.1 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.4 times more Vitamin C than Raw Broccoli Raab.
• Both Raw Broccoli Raab as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli Raab vs Valencia Oranges:

• Raw Broccoli Raab has 2.7 times more Calcium, 23.8 times more Iron, 2.2 times more Magnesium, 17.2 times more Manganese, 4.3 times more Phosphorus, more Sodium and 12.8 times more Zinc than Raw Valencia Oranges.
• Both Raw Broccoli Raab and Raw Valencia Oranges have similar amounts of Copper, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli Raab has 11.8 times more Omega 3 and 3 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.2 times more Energy and 4.2 times more Carbohydrate than Raw Broccoli Raab.
• Both Raw Broccoli Raab and Raw Valencia Oranges have similar amounts of Fiber per 14 oz.
• Both Raw Broccoli Raab as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.