Comparing Nutrients in 1 kilogram Flower Clusters Broccoli VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Flower Clusters Broccoli	34%	9%	57%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Flower Clusters Broccoli	Oranges with Peel	Recommended Dietary Allowance
Energy	9.66% 280kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	80.6% 1.3g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	2.6% 0.44g	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	119% 155g	130g per day for Men 19-50 years
Sugars	20.4% 15g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	60.5% 23g	118% 45g	38g per day for Men 19-50 years
Protein	53.2% 30g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Flower Clusters Broccoli	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.38mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.35mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	71.5% 0.93mg	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	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flower Clusters Broccoli	Oranges with Peel	Recommended Dietary Allowance
Calcium	48% 480mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	NA	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	96% 3250mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	24.5% 907g	22.2% 823g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Flower Clusters Broccoli vs Oranges with Peel :

• Raw Flower Clusters Broccoli have 2.4 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B5, 1.7 times more Vitamin B6, 2.4 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 1.5 times more Vitamin B1 than Raw Flower Clusters Broccoli.
• Both Raw Flower Clusters Broccoli as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Flower Clusters Broccoli vs Oranges with Peel :

• Raw Flower Clusters Broccoli have 1.8 times more Magnesium, 3 times more Phosphorus, 1.7 times more Potassium, 4.3 times more Selenium, 13.5 times more Sodium and 3.6 times more Zinc than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 1.5 times more Calcium and 1.3 times more Copper than Raw Flower Clusters Broccoli.
• Both Raw Flower Clusters Broccoli and Raw Oranges with Peel have similar amounts of Iron and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Flower Clusters Broccoli have 8.1 times more Omega 3 and 2.3 times more Protein than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 2.3 times more Energy, 3.1 times more Carbohydrate and 2 times more Fiber than Raw Flower Clusters Broccoli.
• Both Raw Flower Clusters Broccoli as well as Raw Oranges with Peel have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.