Comparing Nutrients in 1 pound Fresh Orange juice VS Broccoli Stalks

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Broccoli Stalks	33%	9%	58%

Macro Nutrients

	Fresh Orange juice	Broccoli Stalks	Recommended Dietary Allowance
Energy	7.04% 204kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.77% 0.24g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	36.6% 0.59g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	18.3% 23.8g	130g per day for Men 19-50 years
Sugars	52.6% 38g	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	13.3% 9.6g	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	% 8.2g	NA	g per day for Men 19-50 years
Sucrose	% 18.8g	NA	g per day for Men 19-50 years
Fiber	2.4% 0.91g	NA	38g per day for Men 19-50 years
Protein	5.67% 3.18g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Broccoli Stalks	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	24.6% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	48.5% 2.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	55.5% 0.72mg	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	34% 136μg	80.5% 322μg	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	252% 227mg	470% 423mg	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	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Broccoli Stalks	Recommended Dietary Allowance
Calcium	5% 50mg	21.8% 218mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	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	11.3% 0.91mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	2.76% 0.064mg	45% 1.04mg	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	11% 77mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	26.7% 907mg	43.4% 1474mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	24.7% 13.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	8.16% 122mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	11% 401g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Broccoli Stalks per 1 lb

Compare the macro and micronutrient content in 1 lb of Fresh Orange juice versus 1 lb of Broccoli Stalks to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Fresh Orange juice vs Broccoli Stalks:

• 1 pound of Fresh Orange juice has 1.4 times more Vitamin B1 than Broccoli Stalks.
• While 1 lb of Raw Broccoli Stalks contains 2 times more Vitamin A, 4 times more Vitamin B2, 1.6 times more Vitamin B3, 2.8 times more Vitamin B5, 4 times more Vitamin B6, 2.4 times more Vitamin B9 and 1.9 times more Vitamin C than Raw Orange juice.
• 1 pound of Fresh Orange juice have insufficient amounts of Vitamin A
• Both Raw Orange juice as well as Raw Broccoli Stalks have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Fresh Orange juice vs Broccoli Stalks:

• 1 lb of Raw Broccoli Stalks contains 4.4 times more Calcium, 4.4 times more Iron, 2.3 times more Magnesium, 16.4 times more Manganese, 3.9 times more Phosphorus, 1.6 times more Potassium, 30 times more Selenium and 8 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Broccoli Stalks contain similar levels of Copper and Water per one pound.
• 1 pound of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Fresh Orange juice has 2 times more Carbohydrate than Broccoli Stalks.
• While 1 lb of Raw Broccoli Stalks contains 11.7 times more Omega 3 and 4.3 times more Protein than Raw Orange juice.
• 1 pound of Fresh Orange juice provide inadequate amounts of Omega 3 and Protein
• Both Raw Orange juice as well as Raw Broccoli Stalks provide inadequate amounts of Energy and Omega 6 in one pound.