Comparing Nutrients in 1 pound Tangerines, (mandarin oranges), canned, juice pack, drained VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Tangerines, (mandarin oranges), canned, juice pack, drained	7%	1%	92%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Tangerines, (mandarin oranges), canned, juice pack, drained	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	5.94% 172kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.057% 0.018g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.7g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	51.6% 37.4g	9.2% 6.67g	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	14.3% 5.44g	36% 13.6g	38g per day for Men 19-50 years
Protein	6.07% 3.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Tangerines, (mandarin oranges), canned, juice pack, drained	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	33.3% 299μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	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	5.67% 22.7μg	63.5% 254μg	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	171% 154mg	202% 182mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tangerines, (mandarin oranges), canned, juice pack, drained	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	17% 0.15mg	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	15.3% 1.22mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	NA	44% 1mg	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	7.13% 50mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	18% 617mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	11% 406g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Tangerines, (mandarin oranges), canned, juice pack, drained VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Tangerines, (mandarin oranges), canned, juice pack, drained versus 1 lb of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tangerines, (mandarin oranges), canned, juice pack, drained vs Cooked Chopped Frozen Broccoli:

• 1 pound of Tangerines, (mandarin oranges), canned, juice pack, drained has 1.3 times more Vitamin A and 1.6 times more Vitamin B1 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 2.6 times more Vitamin B2, 3 times more Vitamin B6, 11.2 times more Vitamin B9, 8.8 times more Vitamin E and more Vitamin K than Tangerines, (mandarin oranges), canned, juice pack, drained.
• Both Tangerines, (mandarin oranges), canned, juice pack, drained and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B3 and Vitamin C per one pound.
• 1 pound of Tangerines, (mandarin oranges), canned, juice pack, drained have insufficient amounts of Vitamin B9, Vitamin E and Vitamin K
• Both Tangerines, (mandarin oranges), canned, juice pack, drained as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tangerines, (mandarin oranges), canned, juice pack, drained vs Cooked Chopped Frozen Broccoli:

• 1 pound of Tangerines, (mandarin oranges), canned, juice pack, drained has 1.2 times more Copper and 1.9 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 2.8 times more Calcium, 2.3 times more Iron and 4.5 times more Phosphorus than Tangerines, (mandarin oranges), canned, juice pack, drained.
• Both Tangerines, (mandarin oranges), canned, juice pack, drained and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium, Potassium and Water per one pound.
• 1 pound of Tangerines, (mandarin oranges), canned, juice pack, drained lack sufficient amounts of Calcium and Phosphorus
• Both Tangerines, (mandarin oranges), canned, juice pack, drained as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tangerines, (mandarin oranges), canned, juice pack, drained has 1.8 times more Carbohydrate and 5.6 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 42 times more Omega 3, 2.5 times more Fiber and 4.1 times more Protein than Tangerines, (mandarin oranges), canned, juice pack, drained.
• 1 pound of Tangerines, (mandarin oranges), canned, juice pack, drained provide inadequate amounts of Omega 3 and Protein
• Both Tangerines, (mandarin oranges), canned, juice pack, drained as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one pound.