Comparing Nutrients in 1 pound Oranges with Peel VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Oranges with Peel	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	9.85% 286kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	NA	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	53.7% 20.4g	36% 13.6g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	45.4% 0.59mg	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	34% 136μg	76% 304μg	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	358% 322mg	284% 256mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	31.8% 318mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	19% 0.17mg	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	45.4% 3.63mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	NA	58% 1.33mg	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	14.3% 100mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	10% 373g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Frozen Chopped Broccoli per 1 lb

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

Lets compare vitamin content per 1 pound of Oranges with Peel vs Frozen Chopped Broccoli:

• 1 pound of Oranges with Peel has 1.9 times more Vitamin B1 and 1.3 times more Vitamin C than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 4 times more Vitamin A, 1.9 times more Vitamin B2, 1.4 times more Vitamin B6 and 2.2 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen Chopped Broccoli provide similar amounts of Vitamin B3 and Vitamin B5 per one pound.
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Oranges with Peel vs Frozen Chopped Broccoli:

• 1 pound of Oranges with Peel has 1.3 times more Calcium and 1.5 times more Copper than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 1.3 times more Magnesium, 2.3 times more Phosphorus, 4 times more Selenium and 4.4 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen Chopped Broccoli contain similar levels of Iron, Potassium and Water per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges with Peel has 2.4 times more Energy, 3.2 times more Carbohydrate and 1.5 times more Fiber than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 6.6 times more Omega 3 and 2.2 times more Protein than Raw Oranges with Peel .
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in one pound.