Comparing Nutrients in 1 pound Oranges with Peel VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Oranges with Peel	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	9.85% 286kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	57% 0.91g	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	11% 14g	130g per day for Men 19-50 years
Sugars	NA	3.88% 2.8g	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	NA	1.5% 1.1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	76.8% 1mg	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	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	358% 322mg	186% 168mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	31.8% 318mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	37.8% 0.34mg	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	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	NA	75% 1.72mg	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	53% 372mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	22.3% 2.45mg	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 Cooked Broccoli Raab per 1 lb

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

Lets compare vitamin content per 1 pound of Oranges with Peel vs Cooked Broccoli Raab:

• 1 pound of Oranges with Peel has 1.9 times more Vitamin C than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 17.5 times more Vitamin A, 1.7 times more Vitamin B1, 2.8 times more Vitamin B2, 4 times more Vitamin B3, 1.4 times more Vitamin B5, 2.4 times more Vitamin B6 and 2.4 times more Vitamin B9 than Raw Oranges with Peel .
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Oranges with Peel vs Cooked Broccoli Raab:

• 1 lb of Cooked Broccoli Raab contains 1.7 times more Calcium, 1.3 times more Copper, 1.6 times more Iron, 1.9 times more Magnesium, 3.7 times more Phosphorus, 1.8 times more Potassium, 1.9 times more Selenium, 28 times more Sodium and 4.9 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Cooked Broccoli Raab contain similar levels of 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 2.5 times more Energy, 5 times more Carbohydrate and 1.6 times more Fiber than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 12.6 times more Omega 3 and 2.9 times more Protein than Raw Oranges with Peel .
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in one pound.