Comparing Nutrients in 1 pound Florida Oranges VS Broccoli Stalks

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Broccoli Stalks	33%	9%	58%

Macro Nutrients

	Florida Oranges	Broccoli Stalks	Recommended Dietary Allowance
Energy	7.2% 209kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.35% 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	0.83% 0.14g	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	40.3% 52.3g	18.3% 23.8g	130g per day for Men 19-50 years
Sugars	57% 41.5g	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	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	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

	Florida Oranges	Broccoli Stalks	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	24.6% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	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	22.7% 1.13mg	48.5% 2.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	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	19.3% 77μg	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	227% 204mg	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	5.44% 0.82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Broccoli Stalks	Recommended Dietary Allowance
Calcium	19.5% 195mg	21.8% 218mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	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	5.1% 0.41mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	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	7.78% 54.4mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	43.4% 1474mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	24.7% 13.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	8.16% 122mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	10.7% 395g	11% 411g	3700g per day for Men 19-50 years

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

• Raw Florida Oranges have 1.5 times more Vitamin B1 than Raw Broccoli Stalks.
• While Raw Broccoli Stalks contain 1.8 times more Vitamin A, 3 times more Vitamin B2, 1.6 times more Vitamin B3, 2.1 times more Vitamin B5, 3.1 times more Vitamin B6, 4.2 times more Vitamin B9 and 2.1 times more Vitamin C than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Raw Broccoli Stalks have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Broccoli Stalks contain 9.8 times more Iron, 2.5 times more Magnesium, 9.5 times more Manganese, 5.5 times more Phosphorus, 1.9 times more Potassium, 6 times more Selenium, more Sodium and 5 times more Zinc than Raw Florida Oranges.
• Both Raw Florida Oranges and Raw Broccoli Stalks have similar amounts of Calcium, Copper and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Florida Oranges have 1.6 times more Energy and 2.2 times more Carbohydrate than Raw Broccoli Stalks.
• While Raw Broccoli Stalks contain 11.7 times more Omega 3 and 4.3 times more Protein than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Raw Broccoli Stalks have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.