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

Macros Ratio

	Protein	Fat	Carbs
Marmalade, orange	0%	0%	100%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Marmalade, orange	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	38.5% 1116kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0% 0g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	231% 301g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	375% 272g	9.2% 6.67g	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	8.36% 3.18g	36% 13.6g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Marmalade, orange	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.47% 0.24mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.36% 0.068mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.63% 0.086mg	61% 0.79mg	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	107% 426μg	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	344% 310mg	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	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Marmalade, orange	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	17.2% 172mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	18% 0.16mg	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	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	2.16% 9.07mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	3.94% 0.091mg	50.5% 1.16mg	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	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	4.94% 168mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	4.07% 151g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Marmalade, orange VS Frozen Broccoli Spears per 1 lb

Compare the macro and micronutrient content in 1 lb of Marmalade, orange versus 1 lb of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 lb of Frozen Broccoli Spears contains 19 times more Vitamin A, 14.4 times more Vitamin B1, 4.6 times more Vitamin B2, 8.9 times more Vitamin B3, 16.1 times more Vitamin B5, 9.2 times more Vitamin B6, 10.4 times more Vitamin B9, 14.2 times more Vitamin C, 22.5 times more Vitamin E and more Vitamin K than Marmalade, orange.
• 1 pound of Marmalade, orange have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K
• Both Marmalade, orange as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Marmalade, orange has 2.5 times more Copper and 3.3 times more Sodium than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 4.8 times more Iron, 8 times more Magnesium, 12.8 times more Manganese, 14.8 times more Phosphorus, 6.8 times more Potassium, 3.2 times more Selenium, 8.5 times more Zinc and 2.7 times more Water than Marmalade, orange.
• Both Marmalade, orange and Frozen Broccoli Spears contain similar levels of Calcium per one pound.
• 1 pound of Marmalade, orange lack sufficient amounts of Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Marmalade, orange has 8.5 times more Energy, 12.4 times more Carbohydrate and 40.8 times more Sugars than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains more Omega 3, 4.3 times more Fiber and 10.2 times more Protein than Marmalade, orange.
• 1 pound of Marmalade, orange provide inadequate amounts of Omega 3, Fiber and Protein
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Marmalade, orange as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in one pound.