Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Orange Peel

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Orange Peel	6%	2%	92%

Macro Nutrients

	Frozen Broccoli Spears	Orange Peel	Recommended Dietary Allowance
Energy	10% 290kcal	33.4% 970kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	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	41% 53.5g	192% 250g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	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	79% 30g	279% 106g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Orange Peel	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	23.3% 210μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	56.3% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	135% 1.76mg	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	235% 940μg	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	759% 683mg	1511% 1360mg	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	90% 13.5mg	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Orange Peel	Recommended Dietary Allowance
Calcium	41% 410mg	161% 1610mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	102% 0.92mg	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	90% 7.2mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	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	84.3% 590mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	24.5% 906g	19.6% 725g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Orange Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears versus 1 kg of Orange Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Orange Peel:

• 1 kilogram of Frozen Broccoli Spears has 2.7 times more Vitamin A, 1.3 times more Vitamin B2, 3.1 times more Vitamin B9 and 5.4 times more Vitamin E than Orange Peel.
• While 1 kg of Raw Orange Peel contains 1.7 times more Vitamin B1, 1.9 times more Vitamin B3, 2 times more Vitamin B5 and 2 times more Vitamin C than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Orange Peel provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Orange Peel have insufficient amounts of Vitamin E
• Both Frozen Broccoli Spears as well as Raw Orange Peel have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Orange Peel:

• 1 kilogram of Frozen Broccoli Spears has 2.8 times more Phosphorus, 1.9 times more Selenium, 1.4 times more Zinc and 1.2 times more Water than Orange Peel.
• While 1 kg of Raw Orange Peel contains 3.9 times more Calcium, 2.6 times more Copper and 1.4 times more Magnesium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Orange Peel contain similar levels of Iron and Potassium per one kilogram.
• 1 kilogram of Orange Peel lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 11.4 times more Omega 3 and 2 times more Protein than Orange Peel.
• While 1 kg of Raw Orange Peel contains 3.3 times more Energy, 4.7 times more Carbohydrate and 3.5 times more Fiber than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy
• 1 kilogram of Orange Peel provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Raw Orange Peel provide inadequate amounts of Omega 6 in one kilogram.