Comparing Nutrients in 1 kilogram Orange Peel VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Orange Peel	6%	2%	92%
Broccoli	27%	8%	65%

Macro Nutrients

	Orange Peel	Broccoli	Recommended Dietary Allowance
Energy	33.4% 970kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	192% 250g	51% 66.4g	130g per day for Men 19-50 years
Sugars	NA	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	279% 106g	68.4% 26g	38g per day for Men 19-50 years
Protein	26.8% 15g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Orange Peel	Broccoli	Recommended Dietary Allowance
Vitamin A	23.3% 210μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.3% 9mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.76mg	135% 1.75mg	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	75% 300μg	158% 630μg	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	1511% 1360mg	991% 892mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.7% 2.5mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange Peel	Broccoli	Recommended Dietary Allowance
Calcium	161% 1610mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	54.4% 0.49mg	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	100% 8mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	NA	91% 2.1mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	19.6% 725g	24% 893g	3700g per day for Men 19-50 years

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

• Raw Orange Peel has 1.7 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.5 times more Vitamin C than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Vitamin A, 1.3 times more Vitamin B2, 2.1 times more Vitamin B9 and 3.1 times more Vitamin E than Raw Orange Peel.
• Both Raw Orange Peel and Raw Broccoli have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
• Both Raw Orange Peel as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Orange Peel vs Broccoli:

• Raw Orange Peel has 3.4 times more Calcium and 1.9 times more Copper than Raw Broccoli.
• While Raw Broccoli contains 3.1 times more Phosphorus, 1.5 times more Potassium, 2.5 times more Selenium, 11 times more Sodium and 1.6 times more Zinc than Raw Orange Peel.
• Both Raw Orange Peel and Raw Broccoli have similar amounts of Iron, Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Orange Peel has 2.9 times more Energy, 3.8 times more Carbohydrate and 4.1 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 5.7 times more Omega 3 and 1.9 times more Protein than Raw Orange Peel.
• Both Raw Orange Peel as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.