Comparing Nutrients in 1 pound Orange Peel VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Orange Peel	6%	2%	92%
Broccoli	27%	8%	65%

Macro Nutrients

	Orange Peel	Broccoli	Recommended Dietary Allowance
Energy	15% 440kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.2% 113g	23% 30g	130g per day for Men 19-50 years
Sugars	NA	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	127% 48g	31% 11.8g	38g per day for Men 19-50 years
Protein	12% 6.8g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Orange Peel	Broccoli	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.4% 0.54mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.22mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.4% 0.8mg	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	34% 136μg	71.4% 286μg	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	685% 617mg	450% 405mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.56% 1.13mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange Peel	Broccoli	Recommended Dietary Allowance
Calcium	73% 730mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	46.4% 0.42mg	24.7% 0.22mg	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	45.4% 3.63mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	NA	41.4% 0.95mg	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	13.6% 95mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	8.9% 329g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Orange Peel vs Broccoli:

• Raw Orange Peel has 1.7 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.5 times more Vitamin C than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Vitamin A, 1.3 times more Vitamin B2, 2.1 times more Vitamin B9 and 3.1 times more Vitamin E than Raw Orange Peel.
• Both Raw Orange Peel and Raw Broccoli have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Raw Orange Peel as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Orange Peel vs Broccoli:

• Raw Orange Peel has 3.4 times more Calcium and 1.9 times more Copper than Raw Broccoli.
• While Raw Broccoli contains 3.1 times more Phosphorus, 1.5 times more Potassium, 2.5 times more Selenium, 11 times more Sodium and 1.6 times more Zinc than Raw Orange Peel.
• Both Raw Orange Peel and Raw Broccoli have similar amounts of Iron, Magnesium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Orange Peel has 2.9 times more Energy, 3.8 times more Carbohydrate and 4.1 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 5.7 times more Omega 3 and 1.9 times more Protein than Raw Orange Peel.
• Both Raw Orange Peel as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.