Comparing Nutrients in 1 pound Oranges VS Chinese Broccoli

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Chinese Broccoli	16%	23%	61%

Macro Nutrients

	Oranges	Chinese Broccoli	Recommended Dietary Allowance
Energy	7.35% 213kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	3.55% 3.45g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	1.64% 0.53g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	77% 1.23g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	16.3% 21g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	5.5% 4g	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	28.6% 11g	31% 11.8g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Oranges	Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	43.3% 390μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	26% 0.34mg	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	118% 472μg	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	268% 241mg	149% 134mg	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	5.44% 0.82mg	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	337% 404μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Chinese Broccoli	Recommended Dietary Allowance
Calcium	18% 181mg	47.6% 476mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	32.3% 0.29mg	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	5.67% 0.45mg	33.5% 2.68mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	NA	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	9.07% 63.5mg	28% 195mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	36.6% 1243mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	10.6% 393g	11.3% 420g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oranges vs Chinese Broccoli:

• Raw Oranges have 1.8 times more Vitamin C than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains 7.8 times more Vitamin A, 3.8 times more Vitamin B2, 1.6 times more Vitamin B3, 3.5 times more Vitamin B9, 2.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Raw Chinese Broccoli have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.
• Both Raw Oranges as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oranges vs Chinese Broccoli:

• Raw Chinese Broccoli contains 2.6 times more Calcium, 1.4 times more Copper, 5.9 times more Iron, 1.9 times more Magnesium, 3.1 times more Phosphorus, 1.5 times more Potassium, 2.8 times more Selenium and 5.9 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Chinese Broccoli have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have 1.8 times more Energy, 2.5 times more Carbohydrate and 10.6 times more Sugars than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains 38.7 times more Omega 3 and 1.3 times more Protein than Raw Oranges.
• Both Raw Oranges and Raw Chinese Broccoli have similar amounts of Fiber per 1 lb.
• Both Raw Oranges as well as Raw Chinese Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.