Comparing Nutrients in 300 calories Chinese Broccoli VS Canned Orange Juice

Weight per 300 calories

• Chinese Broccoli: 1154g
• Canned Orange Juice: 638g

Unsweetened Canned Orange Juice has 1.8 times more energy per unit of mass than Raw Chinese Broccoli, which is low in comparison to other foods. Chinese Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Chinese Broccoli or Canned Orange Juice?

Macros Ratio

	Protein	Fat	Carbs
Chinese Broccoli	16%	23%	61%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Chinese Broccoli	Canned Orange Juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.04% 8.77g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	195% 3.13g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	5.43% 0.92g	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	41.4% 54g	54% 70.3g	130g per day for Men 19-50 years
Sugars	14% 10g	77% 56g	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	21.4% 15.5g	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	% 14.5g	g per day for Men 19-50 years
Sucrose	NA	% 26g	g per day for Men 19-50 years
Fiber	79% 30g	5.04% 1.9g	38g per day for Men 19-50 years
Protein	24.7% 14g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Chinese Broccoli	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	110% 992μg	6.4% 57.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	136% 1.77mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	8% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.7% 0.85mg	15.2% 0.2mg	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	300% 1200μg	38.3% 153μg	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	379% 342mg	213% 192mg	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	38.5% 5.77mg	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	857% 1028μg	0.53% 0.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Broccoli	Canned Orange Juice	Recommended Dietary Allowance
Calcium	121% 1212mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	15.6% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5% 200μg	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	85% 6.8mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	52% 219mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	NA	5.83% 0.13mg	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	71% 496mg	15.5% 109mg	700mg per day for Men 19-50 years
Potassium	93% 3162mg	34.5% 1174mg	3400mg per day for Men 19-50 years
Selenium	29.4% 16μg	1.16% 0.64μg	55μg per day for Men 19-50 years
Sodium	5.4% 80.8mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	43% 4.73mg	2.32% 0.26mg	11mg per day for Men 19-50 years
Water	29% 1068g	15% 560g	3700g per day for Men 19-50 years

Chinese Broccoli VS Canned Orange Juice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Chinese Broccoli or Canned Orange Juice?

Lets compare vitamin content per 300 calories of Chinese Broccoli vs Canned Orange Juice:

• 300 calories of Chinese Broccoli have 17.3 times more Vitamin A, 4.6 times more Vitamin B1, 13.2 times more Vitamin B2, 4.1 times more Vitamin B3, 4.3 times more Vitamin B6, 7.8 times more Vitamin B9, 1.8 times more Vitamin C, 4.5 times more Vitamin E and 1610.7 times more Vitamin K than Canned Orange Juice.
• 300 calories of Canned Orange Juice have insufficient amounts of Vitamin K
• Both Raw Chinese Broccoli as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Chinese Broccoli vs Canned Orange Juice:

• 300 calories of Chinese Broccoli have 19 times more Calcium, 5.3 times more Copper, 10.7 times more Iron, 3.4 times more Magnesium, 4.6 times more Phosphorus, 2.7 times more Potassium, 25.3 times more Selenium, 18.5 times more Zinc and 1.9 times more Water than Canned Orange Juice.
• 300 calories of Canned Orange Juice lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Chinese Broccoli have 9.2 times more Fat, 70 times more Omega 3, 15.7 times more Fiber and 3.2 times more Protein than Canned Orange Juice.
• While 300 kcal of Unsweetened Canned Orange Juice contain 1.3 times more Carbohydrate and 5.5 times more Sugars than Raw Chinese Broccoli.
• Both Chinese Broccoli and Canned Orange Juice offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Orange Juice provide inadequate amounts of Omega 3 and Fiber
• Both Raw Chinese Broccoli as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 6 in 300 calories.