Comparing Nutrients in 1 kilogram Navel Oranges VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Navel Oranges	Boiled Broccoli	Recommended Dietary Allowance
Energy	17% 490kcal	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	0.53% 0.17g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	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	96% 125g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	117% 85g	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	31% 22.5g	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	% 19.7g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 0.8g	g per day for Men 19-50 years
Fiber	58% 22g	87% 33g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	85% 340μg	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	657% 591mg	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	10% 1.5mg	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

	Navel Oranges	Boiled Broccoli	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	16.3% 1.3mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	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	33% 230mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	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	7.27% 0.8mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	23.2% 860g	24% 893g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli contains 6.4 times more Vitamin A, 2.4 times more Vitamin B2, 1.3 times more Vitamin B3, 2.4 times more Vitamin B5, 2.5 times more Vitamin B6, 3.2 times more Vitamin B9, 9.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Boiled and Drained Broccoli have similar amounts of Vitamin B1 and Vitamin C per 1 kg.
• Both Raw Navel Oranges as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Navel Oranges vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 1.6 times more Copper, 5.2 times more Iron, 1.9 times more Magnesium, 6.7 times more Manganese, 2.9 times more Phosphorus, 1.8 times more Potassium, more Selenium, 41 times more Sodium and 5.6 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Boiled and Drained Broccoli have similar amounts of Calcium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Navel Oranges have 1.4 times more Energy, 1.7 times more Carbohydrate, 6.1 times more Sugars and 3 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 13.2 times more Omega 3, 1.5 times more Fiber and 2.6 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.