Comparing Nutrients in 1 kilogram Clementines VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Clementines	6%	3%	91%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Clementines	Boiled Broccoli	Recommended Dietary Allowance
Energy	16.2% 470kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	NA	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	NA	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	NA	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	127% 92g	19% 14g	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	22.6% 16.4g	10.2% 7.4g	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	% 16g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 59.6g	% 0.8g	g per day for Men 19-50 years
Fiber	44.7% 17g	87% 33g	38g per day for Men 19-50 years
Protein	15% 8.5g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Clementines	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.7% 0.86mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.8% 6.36mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	154% 2mg	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	60% 240μg	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	542% 488mg	721% 649mg	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	13.3% 2mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Clementines	Boiled Broccoli	Recommended Dietary Allowance
Calcium	30% 300mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	17.5% 1.4mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	84.3% 1.94mg	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	30% 210mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	23.4% 866g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Clementines vs Boiled Broccoli:

• Raw Clementines have 1.4 times more Vitamin B1 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4.1 times more Vitamin B2, 4.1 times more Vitamin B5, 2.7 times more Vitamin B6, 4.5 times more Vitamin B9, 1.3 times more Vitamin C, 7.3 times more Vitamin E and more Vitamin K than Raw Clementines.
• Both Raw Clementines and Boiled and Drained Broccoli have similar amounts of Vitamin B3 per 1 kg.
• Both Raw Clementines as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Clementines vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 1.3 times more Calcium, 1.4 times more Copper, 4.8 times more Iron, 2.1 times more Magnesium, 8.4 times more Manganese, 3.2 times more Phosphorus, 1.7 times more Potassium, 16 times more Selenium, 41 times more Sodium and 7.5 times more Zinc than Raw Clementines.
• Both Raw Clementines and Boiled and Drained Broccoli have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Clementines have 1.3 times more Energy, 1.7 times more Carbohydrate, 6.6 times more Sugars and 2.2 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.9 times more Fiber and 2.8 times more Protein than Raw Clementines.
• Both Raw Clementines as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.