Comparing Nutrients in 1 pound Marmalade, orange VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Marmalade, orange	0%	0%	100%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Marmalade, orange	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	38.5% 1116kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	231% 301g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	375% 272g	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	36% 13.6g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Marmalade, orange	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.47% 0.24mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.36% 0.068mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.63% 0.086mg	45.4% 0.59mg	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	10.2% 41μg	76% 304μg	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	24% 21.8mg	284% 256mg	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	1.8% 0.27mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Marmalade, orange	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	17.2% 172mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	19% 0.17mg	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	8.5% 0.68mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	2.16% 9.07mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	3.94% 0.091mg	58% 1.33mg	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	2.6% 18mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	4.94% 168mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	4.07% 151g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Marmalade, orange vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 17.3 times more Vitamin A, 10.6 times more Vitamin B1, 3.8 times more Vitamin B2, 9 times more Vitamin B3, 18.6 times more Vitamin B5, 6.8 times more Vitamin B6, 7.4 times more Vitamin B9, 11.8 times more Vitamin C, 20.3 times more Vitamin E and more Vitamin K than Marmalade, orange.
• Both Marmalade, orange as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Marmalade, orange vs Frozen Chopped Broccoli:

• Marmalade, orange has 2.4 times more Copper and 2.3 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.5 times more Calcium, 5.4 times more Iron, 9 times more Magnesium, 14.7 times more Manganese, 12.5 times more Phosphorus, 5.7 times more Potassium, 4.7 times more Selenium, 12 times more Zinc and 2.8 times more Water than Marmalade, orange.

Comparison of macro-nutrients per 1 pound:

• Marmalade, orange has 9.5 times more Energy, 13.9 times more Carbohydrate and 44.4 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Omega 3, 4.3 times more Fiber and 9.4 times more Protein than Marmalade, orange.
• Both Marmalade, orange as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.