Comparing Nutrients in 1 kilogram Florida Oranges VS Boiled Broccoli with Salt

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Boiled Broccoli with Salt	23%	9%	68%

Macro Nutrients

	Florida Oranges	Boiled Broccoli with Salt	Recommended Dietary Allowance
Energy	16% 460kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	126% 91g	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	NA	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	NA	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	63% 24g	87% 33g	38g per day for Men 19-50 years
Protein	12.5% 7g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Boiled Broccoli with Salt	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	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	42.5% 170μg	270% 1080μg	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	500% 450mg	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	12% 1.8mg	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

	Florida Oranges	Boiled Broccoli with Salt	Recommended Dietary Allowance
Calcium	43% 430mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	11.3% 0.9mg	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	10.4% 0.24mg	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	17% 120mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	175% 2620mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	23.6% 871g	24% 893g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Boiled Broccoli with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Boiled Broccoli with Salt:

• 1 kilogram of Florida Oranges has 1.6 times more Vitamin B1 than Boiled Broccoli with Salt.
• While 1 kg of Boiled and Drained Broccoli with Salt contains 7 times more Vitamin A, 3.1 times more Vitamin B2, 1.4 times more Vitamin B3, 2.5 times more Vitamin B5, 3.9 times more Vitamin B6, 6.4 times more Vitamin B9, 1.4 times more Vitamin C, 8.1 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Florida Oranges as well as Boiled and Drained Broccoli with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Boiled Broccoli with Salt:

• 1 kg of Boiled and Drained Broccoli with Salt contains 1.6 times more Copper, 7.4 times more Iron, 2.1 times more Magnesium, 8.1 times more Manganese, 5.6 times more Phosphorus, 1.7 times more Potassium, 3.2 times more Selenium, more Sodium and 5.6 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Boiled Broccoli with Salt contain similar levels of Calcium and 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 Florida Oranges has 1.6 times more Carbohydrate and 6.6 times more Sugars than Boiled Broccoli with Salt.
• While 1 kg of Boiled and Drained Broccoli with Salt contains 10.8 times more Omega 3, 1.4 times more Fiber and 3.4 times more Protein than Raw Florida Oranges.
• 1 kilogram of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Florida Oranges as well as Boiled and Drained Broccoli with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.