Comparing Nutrients in 1 pound Navel Oranges VS Cooked Chinese Broccoli

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cooked Chinese Broccoli	17%	25%	58%

Macro Nutrients

	Navel Oranges	Cooked Chinese Broccoli	Recommended Dietary Allowance
Energy	7.66% 222kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	3.37% 3.27g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	73% 1.17g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	2.03% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	53% 38.6g	5.26% 3.8g	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	14% 10.2g	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	% 8.94g	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	30% 11.3g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	9.23% 5.17g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cooked Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	41.3% 372μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	24.4% 0.32mg	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	38.6% 154μg	112% 449μg	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	298% 268mg	142% 128mg	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	4.54% 0.68mg	14.5% 2.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	321% 385μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cooked Chinese Broccoli	Recommended Dietary Allowance
Calcium	19.5% 195mg	45.4% 454mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	30.7% 0.28mg	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	7.37% 0.59mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	52% 1.2mg	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	15% 104mg	26.6% 186mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	35% 1184mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	10.5% 390g	11.5% 424g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cooked Chinese Broccoli per 1 lb

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

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

• 1 pound of Navel Oranges has 1.6 times more Vitamin B5 and 2.1 times more Vitamin C than Cooked Chinese Broccoli.
• While 1 lb of Cooked Chinese Broccoli contains 6.8 times more Vitamin A, 1.4 times more Vitamin B1, 2.9 times more Vitamin B2, 2.9 times more Vitamin B9, 3.2 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Cooked Chinese Broccoli provide similar amounts of Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Navel Oranges as well as Cooked Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Cooked Chinese Broccoli:

• 1 lb of Cooked Chinese Broccoli contains 2.3 times more Calcium, 1.6 times more Copper, 4.3 times more Iron, 1.6 times more Magnesium, 9.1 times more Manganese, 1.8 times more Phosphorus, 1.6 times more Potassium, more Selenium and 4.9 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cooked Chinese Broccoli contain similar levels of Water per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 3.3 times more Carbohydrate and 10.1 times more Sugars than Cooked Chinese Broccoli.
• While 1 lb of Cooked Chinese Broccoli contains 28.7 times more Omega 3 and 1.3 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Cooked Chinese Broccoli offer comparable quantities of Fiber per one pound.
• 1 pound of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Navel Oranges as well as Cooked Chinese Broccoli provide inadequate amounts of Energy and Omega 6 in one pound.