Comparing Nutrients in 14 ounces Sherbet, orange VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Sherbet, orange	3%	13%	84%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Sherbet, orange	Boiled Broccoli	Recommended Dietary Allowance
Energy	19.7% 572kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	14.4% 4.6g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	22% 28.5g	130g per day for Men 19-50 years
Sugars	133% 97g	7.6% 5.5g	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	4.05% 2.94g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	34.5% 13g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Sherbet, orange	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.6% 0.38mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.56% 0.25mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.02% 0.091mg	61% 0.79mg	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	3.97% 16μg	107% 429μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	21.5% 0.52μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10% 9.13mg	286% 258mg	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	0.26% 0.04mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sherbet, orange	Boiled Broccoli	Recommended Dietary Allowance
Calcium	21.4% 214mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	6.95% 0.56mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	1.9% 0.044mg	33.5% 0.77mg	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	22.7% 159mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	12% 183mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	7.1% 262g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sherbet, orange vs Boiled Broccoli:

• Sherbet, orange has more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 6.4 times more Vitamin A, 2.3 times more Vitamin B1, 1.3 times more Vitamin B2, 8.8 times more Vitamin B3, 2.8 times more Vitamin B5, 8.7 times more Vitamin B6, 27 times more Vitamin B9, 28.2 times more Vitamin C, 145 times more Vitamin E and more Vitamin K than Sherbet, orange.
• Both Sherbet, orange as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sherbet, orange vs Boiled Broccoli:

• Sherbet, orange has 1.4 times more Calcium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.2 times more Copper, 4.8 times more Iron, 2.6 times more Magnesium, 17.6 times more Manganese, 1.7 times more Phosphorus, 3.1 times more Potassium and 1.4 times more Water than Sherbet, orange.
• Both Sherbet, orange and Boiled and Drained Broccoli have similar amounts of Selenium, Sodium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Sherbet, orange has 4.1 times more Energy, 4.9 times more Fat, 14.7 times more Saturated Fat, 4.2 times more Carbohydrate and 17.5 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 7.9 times more Omega 3, 2.5 times more Fiber and 2.2 times more Protein than Sherbet, orange.
• Both Sherbet, orange as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.