Comparing Nutrients in 1 kilogram Navel Oranges VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Broccoli	27%	8%	65%

Macro Nutrients

	Navel Oranges	Broccoli	Recommended Dietary Allowance
Energy	17% 490kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	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	96% 125g	51% 66.4g	130g per day for Men 19-50 years
Sugars	117% 85g	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	31% 22.5g	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	% 19.7g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 1g	g per day for Men 19-50 years
Fiber	58% 22g	68.4% 26g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Broccoli	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	85% 340μg	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	657% 591mg	991% 892mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Broccoli	Recommended Dietary Allowance
Calcium	43% 430mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	16.3% 1.3mg	91% 7.3mg	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	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	33% 230mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	37.3% 4.1mg	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 Broccoli:

• Raw Broccoli contains 2.6 times more Vitamin A, 2.3 times more Vitamin B2, 1.5 times more Vitamin B3, 2.2 times more Vitamin B5, 2.2 times more Vitamin B6, 1.9 times more Vitamin B9, 1.5 times more Vitamin C, 5.2 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Broccoli have similar amounts of Vitamin B1 per 1 kg.
• Both Raw Navel Oranges as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Navel Oranges vs Broccoli:

• Raw Broccoli contains 1.3 times more Copper, 5.6 times more Iron, 1.9 times more Magnesium, 7.2 times more Manganese, 2.9 times more Phosphorus, 1.9 times more Potassium, more Selenium, 33 times more Sodium and 5.1 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw 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, 1.9 times more Carbohydrate, 5 times more Sugars and 3.3 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 7 times more Omega 3 and 3.1 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Broccoli have similar amounts of Fiber per 1 kg.
• Both Raw Navel Oranges as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.