Comparing Nutrients in 14 ounces Valencia Oranges VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Valencia Oranges	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	6.7% 194kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	2.13% 2.06g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	9.53% 12.4g	130g per day for Men 19-50 years
Sugars	NA	3.4% 2.46g	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	1.3% 0.95g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	26% 9.92g	29.2% 11g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	27% 15.2g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	100% 901μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	67% 0.87mg	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	38.7% 155μg	70.4% 282μg	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	214% 192mg	163% 147mg	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	67% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	16% 159mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	33% 0.3mg	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	4.47% 0.36mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	65.6% 1.5mg	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	9.64% 67.5mg	46.5% 325mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	40% 1361mg	3400mg per day for Men 19-50 years
Selenium	NA	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	15% 222mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	9.26% 343g	9.8% 363g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 1.3 times more Vitamin C than Cooked Broccoli Raab.
• While Cooked Broccoli Raab contains 18.9 times more Vitamin A, 1.9 times more Vitamin B1, 3.5 times more Vitamin B2, 7.4 times more Vitamin B3, 1.8 times more Vitamin B5, 3.5 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Cooked Broccoli Raab contains 3 times more Calcium, 2 times more Copper, 14.1 times more Iron, 2.7 times more Magnesium, 16.5 times more Manganese, 4.8 times more Phosphorus, 1.9 times more Potassium, more Sodium and 9 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cooked Broccoli Raab have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges have 2 times more Energy and 3.8 times more Carbohydrate than Cooked Broccoli Raab.
• While Cooked Broccoli Raab contains 12.6 times more Omega 3 and 3.7 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cooked Broccoli Raab have similar amounts of Fiber per 14 oz.
• Both Raw Valencia Oranges as well as Cooked Broccoli Raab have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.