Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Oranges	7%	2%	91%

Macro Nutrients

	Frozen Chopped Broccoli	Oranges	Recommended Dietary Allowance
Energy	4.07% 118kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	16.7% 21.7g	41% 53.3g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	28.6% 11g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Oranges	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	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	76% 304μg	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	284% 256mg	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	37% 5.53mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Oranges	Recommended Dietary Allowance
Calcium	25.4% 254mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	46% 3.67mg	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	58% 1.33mg	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	32.4% 227mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	11.2% 415g	10.6% 393g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has 4.7 times more Vitamin A, 2.4 times more Vitamin B2, 1.7 times more Vitamin B3, 2.2 times more Vitamin B6, 2.2 times more Vitamin B9, 6.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 1.6 times more Vitamin B1 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Oranges have similar amounts of Vitamin B5 and Vitamin C per 1 lb.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Chopped Broccoli vs Oranges:

• Frozen Chopped Broccoli, Unprepared has 1.4 times more Calcium, 8.1 times more Iron, 1.8 times more Magnesium, 11.8 times more Manganese, 3.6 times more Phosphorus, 5.6 times more Selenium, more Sodium and 6.9 times more Zinc than Raw Oranges.
• Both Frozen Chopped Broccoli, Unprepared and Raw Oranges have similar amounts of Copper, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Chopped Broccoli, Unprepared has 15 times more Omega 3, 1.3 times more Fiber and 3 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.8 times more Energy, 2.5 times more Carbohydrate and 6.9 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.