Comparing Nutrients in 1 kilogram Cooked Chinese Broccoli VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Cooked Chinese Broccoli	17%	25%	58%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Cooked Chinese Broccoli	Canned Orange Juice	Recommended Dietary Allowance
Energy	7.6% 220kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	7.42% 7.2g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	3.44% 1.1g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	4.47% 0.76g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.3% 38g	84.7% 110g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	121% 87.6g	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	33.5% 24.3g	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	% 22.7g	g per day for Men 19-50 years
Sucrose	NA	% 40.6g	g per day for Men 19-50 years
Fiber	65.8% 25g	7.9% 3g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Chinese Broccoli	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	91% 820μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.46mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.37mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	24% 0.31mg	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	248% 990μg	60% 240μg	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	313% 282mg	334% 301mg	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	32% 4.8mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	707% 848μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chinese Broccoli	Canned Orange Juice	Recommended Dietary Allowance
Calcium	100% 1000mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	24.4% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.83% 313μg	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	70% 5.6mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	9.13% 0.21mg	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	58.6% 410mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	76.8% 2610mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	25.3% 935g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chinese Broccoli VS Canned Orange Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chinese Broccoli versus 1 kg of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chinese Broccoli vs Canned Orange Juice:

• 1 kilogram of Cooked Chinese Broccoli has 9.1 times more Vitamin A, 2.4 times more Vitamin B1, 7 times more Vitamin B2, 2.2 times more Vitamin B3, 2.3 times more Vitamin B6, 4.1 times more Vitamin B9, 2.4 times more Vitamin E and 848 times more Vitamin K than Canned Orange Juice.
• Both Cooked Chinese Broccoli and Canned Orange Juice provide similar amounts of Vitamin B5 and Vitamin C per one kilogram.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Cooked Chinese Broccoli as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chinese Broccoli vs Canned Orange Juice:

• 1 kilogram of Cooked Chinese Broccoli has 10 times more Calcium, 2.8 times more Copper, 5.6 times more Iron, 1.8 times more Magnesium, 12.6 times more Manganese, 2.4 times more Phosphorus, 1.4 times more Potassium, 13 times more Selenium and 9.8 times more Zinc than Canned Orange Juice.
• Both Cooked Chinese Broccoli and Canned Orange Juice contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Chinese Broccoli has 36.9 times more Omega 3, 8.3 times more Fiber and 1.7 times more Protein than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 2.9 times more Carbohydrate and 10.4 times more Sugars than Cooked Chinese Broccoli.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Cooked Chinese Broccoli as well as Unsweetened Canned Orange Juice provide inadequate amounts of Energy and Omega 6 in one kilogram.