Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Cooked Broccoli Raab	Oranges with Peel	Recommended Dietary Allowance
Energy	3.9% 113kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	54% 70.3g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	NA	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	1.5% 1.1g	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	% 1.04g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	31% 17.4g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	114% 1030μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	32.4% 0.42mg	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	80.5% 322μg	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	186% 168mg	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	76.5% 11.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Oranges with Peel	Recommended Dietary Allowance
Calcium	53.5% 535mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	28.7% 0.26mg	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	72% 5.76mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	NA	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	53% 372mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	11.2% 415g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Oranges with Peel per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Broccoli Raab versus 1 lb of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Broccoli Raab vs Oranges with Peel :

• 1 pound of Cooked Broccoli Raab has 17.5 times more Vitamin A, 1.7 times more Vitamin B1, 2.8 times more Vitamin B2, 4 times more Vitamin B3, 1.4 times more Vitamin B5, 2.4 times more Vitamin B6 and 2.4 times more Vitamin B9 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 1.9 times more Vitamin C than Cooked Broccoli Raab.
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A
• Both Cooked Broccoli Raab as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cooked Broccoli Raab vs Oranges with Peel :

• 1 pound of Cooked Broccoli Raab has 1.7 times more Calcium, 1.3 times more Copper, 1.6 times more Iron, 1.9 times more Magnesium, 3.7 times more Phosphorus, 1.8 times more Potassium, 1.9 times more Selenium, 28 times more Sodium and 4.9 times more Zinc than Oranges with Peel .
• Both Cooked Broccoli Raab and Oranges with Peel contain similar levels of Water per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has 12.6 times more Omega 3 and 2.9 times more Protein than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 2.5 times more Energy, 5 times more Carbohydrate and 1.6 times more Fiber than Cooked Broccoli Raab.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one pound.