Comparing Nutrients in 1 pound Marmalade, orange VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Marmalade, orange	0%	0%	100%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Marmalade, orange	Broccoli Raab	Recommended Dietary Allowance
Energy	38.5% 1116kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	0% 0g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	231% 301g	9.94% 13g	130g per day for Men 19-50 years
Sugars	375% 272g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	2.43% 1.36g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Marmalade, orange	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.47% 0.24mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.36% 0.068mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.63% 0.086mg	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Marmalade, orange	Broccoli Raab	Recommended Dietary Allowance
Calcium	17.2% 172mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	21% 0.19mg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	2.16% 9.07mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	3.94% 0.091mg	78% 1.8mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	4.94% 168mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	4.07% 151g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Marmalade, orange VS Broccoli Raab per 1 lb

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

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

• 1 lb of Raw Broccoli Raab contains 43.7 times more Vitamin A, 32.4 times more Vitamin B1, 5.2 times more Vitamin B2, 23.5 times more Vitamin B3, 21.5 times more Vitamin B5, 9 times more Vitamin B6, 9.2 times more Vitamin B9, 4.2 times more Vitamin C, 27 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 Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Marmalade, orange has 2.1 times more Copper and 1.7 times more Sodium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 2.8 times more Calcium, 14.3 times more Iron, 11 times more Magnesium, 19.8 times more Manganese, 18.3 times more Phosphorus, 5.3 times more Potassium, 19.3 times more Zinc and 2.8 times more Water than Marmalade, orange.
• 1 pound of Marmalade, orange lack sufficient amounts of Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Marmalade, orange as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Marmalade, orange has 11.2 times more Energy, 23.3 times more Carbohydrate and 157.9 times more Sugars than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Omega 3, 3.9 times more Fiber and 10.6 times more Protein than Marmalade, orange.
• 1 pound of Marmalade, orange provide inadequate amounts of Omega 3, Fiber and Protein
• 1 pound of Broccoli Raab provide inadequate amounts of Energy
• Both Marmalade, orange as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one pound.