Comparing Nutrients in 1 pound Valencia Oranges VS Chinese Broccoli

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Chinese Broccoli	16%	23%	61%

Macro Nutrients

	Valencia Oranges	Chinese Broccoli	Recommended Dietary Allowance
Energy	7.66% 222kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	3.55% 3.45g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.64% 0.53g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	77% 1.23g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	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	41.5% 54g	16.3% 21g	130g per day for Men 19-50 years
Sugars	NA	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	30% 11.3g	31% 11.8g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	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	7.77% 1.24mg	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	22% 0.29mg	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	44.2% 177μg	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	244% 220mg	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	NA	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	337% 404μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Chinese Broccoli	Recommended Dietary Allowance
Calcium	18% 181mg	47.6% 476mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	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	5.1% 0.41mg	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	4.54% 0.1mg	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	11% 77mg	28% 195mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	36.6% 1243mg	3400mg per day for Men 19-50 years
Selenium	NA	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	2.47% 0.27mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	10.6% 392g	11.3% 420g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 1.6 times more Vitamin C than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains 7.2 times more Vitamin A, 3.8 times more Vitamin B2, 1.7 times more Vitamin B3 and 2.7 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Chinese Broccoli have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.
• Both Raw Valencia 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 Valencia Oranges vs Chinese Broccoli:

• Raw Chinese Broccoli contains 2.6 times more Calcium, 1.7 times more Copper, 6.6 times more Iron, 1.9 times more Magnesium, 2.5 times more Phosphorus, 1.5 times more Potassium and 6.8 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Chinese Broccoli have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Valencia Oranges have 1.9 times more Energy and 2.5 times more Carbohydrate than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains 16.9 times more Omega 3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Chinese Broccoli have similar amounts of Fiber and Protein per 1 lb.
• Both Raw Valencia Oranges as well as Raw Chinese Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.