Comparing Nutrients in 14 ounces Broccoli VS Clementines

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Clementines	6%	3%	91%

Macro Nutrients

	Broccoli	Clementines	Recommended Dietary Allowance
Energy	4.65% 135kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	NA	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	36.7% 47.7g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	50.3% 36.4g	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	3.72% 2.7g	8.98% 6.5g	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	% 1.94g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 23.7g	g per day for Men 19-50 years
Fiber	27% 10.3g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	20% 11g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Clementines	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	15.8% 2.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	23% 0.3mg	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	62.5% 250μg	24% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	393% 354mg	215% 194mg	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	20.6% 3.1mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Clementines	Recommended Dietary Allowance
Calcium	18.7% 187mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	19% 0.17mg	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	36.2% 2.9mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	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	37.4% 262mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	20.7% 703mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	9.58% 354g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Clementines:

• Raw Broccoli has 3.9 times more Vitamin B2, 3.8 times more Vitamin B5, 2.3 times more Vitamin B6, 2.6 times more Vitamin B9, 1.8 times more Vitamin C, 3.9 times more Vitamin E and more Vitamin K than Raw Clementines.
• Both Raw Broccoli and Raw Clementines have similar amounts of Vitamin B1 and Vitamin B3 per 14 oz.
• Both Raw Broccoli as well as Raw Clementines have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Clementines:

• Raw Broccoli has 1.6 times more Calcium, 5.2 times more Iron, 2.1 times more Magnesium, 9.1 times more Manganese, 3.1 times more Phosphorus, 1.8 times more Potassium, 25 times more Selenium, 33 times more Sodium and 6.8 times more Zinc than Raw Clementines.
• Both Raw Broccoli and Raw Clementines have similar amounts of Copper and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 1.5 times more Fiber and 3.3 times more Protein than Raw Clementines.
• While Raw Clementines contain 1.4 times more Energy, 1.8 times more Carbohydrate, 5.4 times more Sugars and 2.4 times more Fructose than Raw Broccoli.
• Both Raw Broccoli as well as Raw Clementines have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.