Comparing Nutrients in 1 pound Oranges with Peel VS Broccoli Stalks

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Broccoli Stalks	33%	9%	58%

Macro Nutrients

	Oranges with Peel	Broccoli Stalks	Recommended Dietary Allowance
Energy	9.85% 286kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.77% 0.24g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	36.6% 0.59g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	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	54% 70.3g	18.3% 23.8g	130g per day for Men 19-50 years
Sugars	NA	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	53.7% 20.4g	NA	38g per day for Men 19-50 years
Protein	10.5% 5.9g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Broccoli Stalks	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	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	17.4% 0.23mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	48.5% 2.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	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	470% 423mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Broccoli Stalks	Recommended Dietary Allowance
Calcium	31.8% 318mg	21.8% 218mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	45.4% 3.63mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	NA	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	14.3% 100mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	43.4% 1474mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	24.7% 13.6μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	8.16% 122mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	10% 373g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Broccoli Stalks per 1 lb

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

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

• 1 pound of Oranges with Peel has 1.5 times more Vitamin B1 than Broccoli Stalks.
• While 1 lb of Raw Broccoli Stalks contains 1.5 times more Vitamin A, 2.4 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B5, 1.7 times more Vitamin B6, 2.4 times more Vitamin B9 and 1.3 times more Vitamin C 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 Raw Broccoli Stalks have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Oranges with Peel has 1.5 times more Calcium and 1.3 times more Copper than Broccoli Stalks.
• While 1 lb of Raw Broccoli Stalks contains 1.8 times more Magnesium, 3 times more Phosphorus, 1.7 times more Potassium, 4.3 times more Selenium and 3.6 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Broccoli Stalks contain similar levels of Iron 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 2.3 times more Energy and 3 times more Carbohydrate than Broccoli Stalks.
• While 1 lb of Raw Broccoli Stalks contains 8.1 times more Omega 3 and 2.3 times more Protein than Raw Oranges with Peel .
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3
• 1 pound of Broccoli Stalks provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Broccoli Stalks provide inadequate amounts of Omega 6 in one pound.