Comparing Nutrients in 1 pound Chinese Broccoli VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Chinese Broccoli	16%	23%	61%
Oranges	7%	2%	91%

Macro Nutrients

	Chinese Broccoli	Oranges	Recommended Dietary Allowance
Energy	4.07% 118kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	3.55% 3.45g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.64% 0.53g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	77% 1.23g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	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	16.3% 21g	41% 53.3g	130g per day for Men 19-50 years
Sugars	5.5% 4g	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	31% 11.8g	28.6% 11g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Chinese Broccoli	Oranges	Recommended Dietary Allowance
Vitamin A	43.3% 390μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	118% 472μg	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	149% 134mg	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	15% 2.27mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	337% 404μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Broccoli	Oranges	Recommended Dietary Allowance
Calcium	47.6% 476mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	32.3% 0.29mg	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	33.5% 2.68mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	NA	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	28% 195mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	36.6% 1243mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	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	17% 1.86mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	11.3% 420g	10.6% 393g	3700g per day for Men 19-50 years

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

• Raw Chinese Broccoli has 7.8 times more Vitamin A, 3.8 times more Vitamin B2, 1.6 times more Vitamin B3, 1.2 times more Vitamin B6, 3.5 times more Vitamin B9, 2.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 1.8 times more Vitamin C than Raw Chinese Broccoli.
• Both Raw Chinese Broccoli and Raw Oranges have similar amounts of Vitamin B1 per 1 lb.
• Both Raw 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 Chinese Broccoli vs Oranges:

• Raw Chinese Broccoli has 2.6 times more Calcium, 1.4 times more Copper, 5.9 times more Iron, 1.9 times more Magnesium, 3.1 times more Phosphorus, 1.5 times more Potassium, 2.8 times more Selenium and 5.9 times more Zinc than Raw Oranges.
• Both Raw Chinese Broccoli and Raw Oranges have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Chinese Broccoli has 38.7 times more Omega 3 and 1.3 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.8 times more Energy, 2.5 times more Carbohydrate and 10.6 times more Sugars than Raw Chinese Broccoli.
• Both Raw Chinese Broccoli and Raw Oranges have similar amounts of Fiber per 1 lb.
• Both Raw Chinese Broccoli as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.