Comparing Nutrients in 1 pound Cooked Chinese Broccoli VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Chinese Broccoli	17%	25%	58%
Oranges	7%	2%	91%

Macro Nutrients

	Cooked Chinese Broccoli	Oranges	Recommended Dietary Allowance
Energy	3.44% 100kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.27g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	73% 1.17g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.34g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	41% 53.3g	130g per day for Men 19-50 years
Sugars	5.26% 3.8g	58.5% 42.4g	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	30% 11.3g	28.6% 11g	38g per day for Men 19-50 years
Protein	9.23% 5.17g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Cooked Chinese Broccoli	Oranges	Recommended Dietary Allowance
Vitamin A	41.3% 372μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	21% 0.27mg	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	112% 449μg	34% 136μg	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	142% 128mg	268% 241mg	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	14.5% 2.18mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	321% 385μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chinese Broccoli	Oranges	Recommended Dietary Allowance
Calcium	45.4% 454mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	22.7% 0.2mg	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	31.8% 2.54mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	4.93% 0.11mg	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	26.6% 186mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	35% 1184mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	11.5% 424g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Chinese Broccoli vs Oranges:

• Cooked Chinese Broccoli has 7.5 times more Vitamin A, 3.7 times more Vitamin B2, 1.5 times more Vitamin B3, 3.3 times more Vitamin B9, 2.7 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 1.6 times more Vitamin B5 and 1.9 times more Vitamin C than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Raw Oranges have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.
• Both Cooked Chinese Broccoli as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Chinese Broccoli vs Oranges:

• Cooked Chinese Broccoli has 2.5 times more Calcium, 1.4 times more Copper, 5.6 times more Iron, 1.8 times more Magnesium, 10.6 times more Manganese, 2.9 times more Phosphorus, 1.4 times more Potassium, 2.6 times more Selenium and 5.6 times more Zinc than Raw Oranges.
• Both Cooked Chinese Broccoli and Raw Oranges have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Chinese Broccoli has 36.9 times more Omega 3 and 1.2 times more Protein than Raw Oranges.
• While Raw Oranges contain 2.1 times more Energy, 3.1 times more Carbohydrate and 11.1 times more Sugars than Cooked Chinese Broccoli.
• Both Cooked Chinese Broccoli and Raw Oranges have similar amounts of Fiber per 1 lb.
• Both Cooked Chinese Broccoli as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.