Comparing Nutrients in 1 pound Boiled Broccoli VS Tangerines, (mandarin oranges), canned, light syrup pack

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Tangerines, (mandarin oranges), canned, light syrup pack	3%	1%	96%

Macro Nutrients

	Boiled Broccoli	Tangerines, (mandarin oranges), canned, light syrup pack	Recommended Dietary Allowance
Energy	5.47% 159kcal	9.54% 277kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	0.4% 0.068g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	56.5% 73.4g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	97% 70.3g	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	4.63% 3.36g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	3.64% 2.04g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Tangerines, (mandarin oranges), canned, light syrup pack	Recommended Dietary Allowance
Vitamin A	39% 349μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	14.7% 0.19mg	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	122% 490μg	5.67% 22.7μg	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	327% 294mg	100% 90mg	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	44% 6.58mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Tangerines, (mandarin oranges), canned, light syrup pack	Recommended Dietary Allowance
Calcium	18% 181mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	22% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	21% 1.68mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	6.3% 0.15mg	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	43.4% 304mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	11% 405g	10% 377g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Tangerines, (mandarin oranges), canned, light syrup pack per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Broccoli versus 1 lb of Tangerines, (mandarin oranges), canned, light syrup pack to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Tangerines, (mandarin oranges), canned, light syrup pack:

• 1 pound of Boiled Broccoli has 1.8 times more Vitamin A, 2.8 times more Vitamin B2, 1.2 times more Vitamin B3, 4.9 times more Vitamin B5, 4.8 times more Vitamin B6, 21.6 times more Vitamin B9, 3.3 times more Vitamin C, 14.5 times more Vitamin E and more Vitamin K than Tangerines, (mandarin oranges), canned, light syrup pack.
• Both Boiled Broccoli and Tangerines, (mandarin oranges), canned, light syrup pack provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Tangerines, (mandarin oranges), canned, light syrup pack have insufficient amounts of Vitamin B9, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Tangerines, (mandarin oranges), canned, light syrup pack have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Broccoli vs Tangerines, (mandarin oranges), canned, light syrup pack:

• 1 pound of Boiled Broccoli has 5.7 times more Calcium, 1.4 times more Copper, 1.8 times more Iron, 2.6 times more Magnesium, 6.1 times more Manganese, 6.7 times more Phosphorus, 3.8 times more Potassium, 4 times more Selenium, 6.8 times more Sodium and 1.9 times more Zinc than Tangerines, (mandarin oranges), canned, light syrup pack.
• Both Boiled Broccoli and Tangerines, (mandarin oranges), canned, light syrup pack contain similar levels of Water per one pound.
• 1 pound of Tangerines, (mandarin oranges), canned, light syrup pack lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Broccoli has 23.8 times more Omega 3, 4.7 times more Fiber and 5.3 times more Protein than Tangerines, (mandarin oranges), canned, light syrup pack.
• While 1 lb of Tangerines, (mandarin oranges), canned, light syrup pack contains 1.7 times more Energy, 2.3 times more Carbohydrate and 11.1 times more Sugars than Boiled and Drained Broccoli.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy
• 1 pound of Tangerines, (mandarin oranges), canned, light syrup pack provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled and Drained Broccoli as well as Tangerines, (mandarin oranges), canned, light syrup pack provide inadequate amounts of Omega 6 in one pound.