Comparing Nutrients in 1 pound Florida Oranges VS Chinese Broccoli

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Chinese Broccoli	16%	23%	61%

Macro Nutrients

	Florida Oranges	Chinese Broccoli	Recommended Dietary Allowance
Energy	7.2% 209kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	3.55% 3.45g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	1.64% 0.53g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	77% 1.23g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	40.3% 52.3g	16.3% 21g	130g per day for Men 19-50 years
Sugars	57% 41.5g	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	5.67% 3.18g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Florida 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	37.8% 0.45mg	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	11.3% 1.8mg	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	17.8% 0.23mg	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	19.3% 77μg	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	227% 204mg	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

	Florida Oranges	Chinese Broccoli	Recommended Dietary Allowance
Calcium	19.5% 195mg	47.6% 476mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	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	4.73% 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	7.78% 54.4mg	28% 195mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	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	3.3% 0.36mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	10.7% 395g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Chinese Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Florida Oranges versus 1 lb of Chinese Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Florida Oranges has 1.5 times more Vitamin C than Chinese Broccoli.
• While 1 lb of Raw Chinese Broccoli contains 7.8 times more Vitamin A, 3.8 times more Vitamin B2, 1.5 times more Vitamin B6, 6.1 times more Vitamin B9, 2.8 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Chinese Broccoli provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Florida Oranges as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Chinese Broccoli:

• 1 lb of Raw Chinese Broccoli contains 2.4 times more Calcium, 1.6 times more Copper, 6.6 times more Iron, 1.9 times more Magnesium, 3.6 times more Phosphorus, 1.6 times more Potassium, 2.8 times more Selenium and 5.1 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Chinese Broccoli contain similar levels of Water per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 2.5 times more Carbohydrate and 10.4 times more Sugars than Chinese Broccoli.
• While 1 lb of Raw Chinese Broccoli contains 24.6 times more Omega 3 and 1.7 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Chinese Broccoli offer comparable quantities of Fiber per one pound.
• 1 pound of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Florida Oranges as well as Raw Chinese Broccoli provide inadequate amounts of Energy and Omega 6 in one pound.