Comparing Nutrients in 1 kilogram Florida Oranges VS Flower Clusters Broccoli

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Flower Clusters Broccoli	34%	9%	57%

Macro Nutrients

	Florida Oranges	Flower Clusters Broccoli	Recommended Dietary Allowance
Energy	16% 460kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	80.6% 1.3g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	2.24% 0.38g	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	39% 50.6g	130g per day for Men 19-50 years
Sugars	126% 91g	20.4% 15g	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	63% 24g	60.5% 23g	38g per day for Men 19-50 years
Protein	12.5% 7g	53.2% 30g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Flower Clusters Broccoli	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	40% 6.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	107% 5.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	122% 1.6mg	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	178% 710μg	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	1036% 932mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Flower Clusters Broccoli	Recommended Dietary Allowance
Calcium	43% 430mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	50% 0.45mg	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	11.3% 0.9mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	100% 2.3mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	96% 3250mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	23.6% 871g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Flower Clusters Broccoli per 1 kg

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

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Flower Clusters Broccoli:

• 1 kilogram of Florida Oranges has 1.5 times more Vitamin B1 than Flower Clusters Broccoli.
• While 1 kg of Raw Flower Clusters Broccoli contains 3 times more Vitamin B2, 1.6 times more Vitamin B3, 2.1 times more Vitamin B5, 3.1 times more Vitamin B6, 4.2 times more Vitamin B9 and 2.1 times more Vitamin C than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Raw Flower Clusters Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Flower Clusters Broccoli:

• 1 kg of Raw Flower Clusters Broccoli contains 9.8 times more Iron, 2.5 times more Magnesium, 9.5 times more Manganese, 5.5 times more Phosphorus, 1.9 times more Potassium, 6 times more Selenium and 5 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Flower Clusters Broccoli contain similar levels of Calcium, Copper 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 2.3 times more Carbohydrate and 6.2 times more Sugars than Flower Clusters Broccoli.
• While 1 kg of Raw Flower Clusters Broccoli contains 11.7 times more Omega 3 and 4.3 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Flower Clusters Broccoli offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Florida Oranges as well as Raw Flower Clusters Broccoli provide inadequate amounts of Energy and Omega 6 in one kilogram.