Comparing Nutrients in 1 pound Navel Oranges VS Chinese Broccoli

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Chinese Broccoli	Recommended Dietary Allowance
Energy	7.66% 222kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	3.55% 3.45g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	1.64% 0.53g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	77% 1.23g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	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	43.8% 57g	16.3% 21g	130g per day for Men 19-50 years
Sugars	53% 38.6g	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	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	31% 11.8g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Navel 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	25.7% 0.31mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	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	38.6% 154μg	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	298% 268mg	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	4.54% 0.68mg	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

	Navel 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	7.37% 0.59mg	33.5% 2.68mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	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	15% 104mg	28% 195mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	36.6% 1243mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11.5% 6.35μg	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	17% 1.86mg	11mg per day for Men 19-50 years
Water	10.5% 390g	11.3% 420g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have 2 times more Vitamin C than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains 7.2 times more Vitamin A, 1.5 times more Vitamin B1, 3 times more Vitamin B2, 3.1 times more Vitamin B9, 3.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Chinese Broccoli have similar amounts of Vitamin B3 and Vitamin B6 per 1 lb.
• Both Raw Navel 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 Navel Oranges vs Chinese Broccoli:

• Raw Chinese Broccoli contains 2.4 times more Calcium, 1.6 times more Copper, 4.5 times more Iron, 1.7 times more Magnesium, 1.9 times more Phosphorus, 1.7 times more Potassium, more Selenium and 5.1 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Chinese Broccoli have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Navel Oranges have 1.9 times more Energy, 2.7 times more Carbohydrate and 9.7 times more Sugars than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains 30.1 times more Omega 3 and 1.3 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Chinese Broccoli have similar amounts of Fiber per 1 lb.
• Both Raw Navel Oranges as well as Raw Chinese Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.