Comparing Nutrients in 1 kilogram Cooked Broccoli Raab VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Cooked Broccoli Raab	Florida Oranges	Recommended Dietary Allowance
Energy	8.62% 250kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	126% 2g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	88.8% 115g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	126% 91g	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	3.3% 2.4g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	63% 24g	38g per day for Men 19-50 years
Protein	68.4% 38.3g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Florida Oranges	Recommended Dietary Allowance
Vitamin A	252% 2270μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	39.2% 0.51mg	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	42.5% 170μg	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	411% 370mg	500% 450mg	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	169% 25.3mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2133% 2560μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Florida Oranges	Recommended Dietary Allowance
Calcium	118% 1180mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	43.3% 0.39mg	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	159% 12.7mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	10.4% 0.24mg	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	117% 820mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	101% 3430mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	24.7% 914g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Florida Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Broccoli Raab versus 1 kg of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Broccoli Raab vs Florida Oranges:

• 1 kilogram of Cooked Broccoli Raab has 20.6 times more Vitamin A, 1.7 times more Vitamin B1, 3.5 times more Vitamin B2, 5 times more Vitamin B3, 1.8 times more Vitamin B5, 4.3 times more Vitamin B6, 4.2 times more Vitamin B9, 14.1 times more Vitamin E and more Vitamin K than Florida Oranges.
• Both Cooked Broccoli Raab and Florida Oranges provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Broccoli Raab vs Florida Oranges:

• 1 kilogram of Cooked Broccoli Raab has 2.7 times more Calcium, 1.9 times more Copper, 14.1 times more Iron, 2.7 times more Magnesium, 15.8 times more Manganese, 6.8 times more Phosphorus, 2 times more Potassium, 2.6 times more Selenium, more Sodium and 6.8 times more Zinc than Florida Oranges.
• Both Cooked Broccoli Raab and Florida Oranges contain similar levels of Water per one kilogram.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Broccoli Raab has 18.3 times more Omega 3 and 5.5 times more Protein than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 3.7 times more Carbohydrate and 14.7 times more Sugars than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Florida Oranges offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Cooked Broccoli Raab as well as Raw Florida Oranges provide inadequate amounts of Energy and Omega 6 in one kilogram.