Comparing Nutrients in 1 kilogram Flower Clusters Broccoli VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Flower Clusters Broccoli	34%	9%	57%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Flower Clusters Broccoli	Fresh Orange juice	Recommended Dietary Allowance
Energy	9.66% 280kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	80.6% 1.3g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.6g	80% 104g	130g per day for Men 19-50 years
Sugars	20.4% 15g	116% 84g	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	29.2% 21g	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	% 18g	g per day for Men 19-50 years
Sucrose	NA	% 41.4g	g per day for Men 19-50 years
Fiber	60.5% 23g	5.26% 2g	38g per day for Men 19-50 years
Protein	53.2% 30g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Flower Clusters Broccoli	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	NA	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.38mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.35mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	30.8% 0.4mg	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	178% 710μg	75% 300μg	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	1036% 932mg	556% 500mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flower Clusters Broccoli	Fresh Orange juice	Recommended Dietary Allowance
Calcium	48% 480mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	49% 0.44mg	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	110% 8.8mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	6.1% 0.14mg	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	94% 660mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	96% 3250mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	24.5% 907g	24% 883g	3700g per day for Men 19-50 years

Nutrient Comparison: Flower Clusters Broccoli VS Fresh Orange juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Flower Clusters Broccoli versus 1 kg of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Flower Clusters Broccoli vs Fresh Orange juice:

• 1 kilogram of Flower Clusters Broccoli has 4 times more Vitamin B2, 1.6 times more Vitamin B3, 2.8 times more Vitamin B5, 4 times more Vitamin B6, 2.4 times more Vitamin B9 and 1.9 times more Vitamin C than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 1.4 times more Vitamin B1 than Raw Flower Clusters Broccoli.
• Both Raw Flower Clusters Broccoli as well as Raw Orange juice have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Flower Clusters Broccoli vs Fresh Orange juice:

• 1 kilogram of Flower Clusters Broccoli has 4.4 times more Calcium, 4.4 times more Iron, 2.3 times more Magnesium, 16.4 times more Manganese, 3.9 times more Phosphorus, 1.6 times more Potassium, 30 times more Selenium and 8 times more Zinc than Fresh Orange juice.
• Both Flower Clusters Broccoli and Fresh Orange juice contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Flower Clusters Broccoli has 11.7 times more Omega 3, 11.5 times more Fiber and 4.3 times more Protein than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 2.1 times more Carbohydrate and 5.7 times more Sugars than Raw Flower Clusters Broccoli.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Flower Clusters Broccoli as well as Raw Orange juice provide inadequate amounts of Energy and Omega 6 in one kilogram.