Comparing Nutrients in 14 ounces Navel Oranges VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Navel Oranges	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	6.7% 194kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	2.13% 2.06g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	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	38.3% 49.8g	9.53% 12.4g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	% 0.91g	g per day for Men 19-50 years
Sucrose	% 17g	% 0.6g	g per day for Men 19-50 years
Fiber	23% 8.73g	29.2% 11g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	27% 15.2g	56g per day for Men 19-50 years

Vitamins

	Navel 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	22.5% 0.27mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	33.7% 135μg	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	261% 235mg	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	3.97% 0.6mg	67% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	17% 171mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	17% 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	6.45% 0.52mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	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	13% 91mg	46.5% 325mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	40% 1361mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	15% 222mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	9.22% 341g	9.8% 363g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have 1.6 times more Vitamin C than Cooked Broccoli Raab.
• While Cooked Broccoli Raab contains 18.9 times more Vitamin A, 2.5 times more Vitamin B1, 2.7 times more Vitamin B2, 4.7 times more Vitamin B3, 1.7 times more Vitamin B5, 2.8 times more Vitamin B6, 2.1 times more Vitamin B9, 16.9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel 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 Navel Oranges vs Cooked Broccoli Raab:

• Cooked Broccoli Raab contains 2.7 times more Calcium, 1.9 times more Copper, 9.8 times more Iron, 2.5 times more Magnesium, 13.1 times more Manganese, 3.6 times more Phosphorus, 2.1 times more Potassium, more Selenium, 56 times more Sodium and 6.8 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Cooked Broccoli Raab have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Navel Oranges have 2 times more Energy, 4 times more Carbohydrate, 13.7 times more Sugars and 9.4 times more Fructose than Cooked Broccoli Raab.
• While Cooked Broccoli Raab contains 22.3 times more Omega 3, 1.3 times more Fiber and 4.2 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Cooked Broccoli Raab have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.