Comparing Nutrients in 300 calories Boiled Broccoli VS Marmalade, orange

Weight per 300 calories

• Boiled Broccoli: 857g
• Marmalade, orange: 122g

Marmalade, orange has 7 times more energy per unit of mass than Boiled and Drained Broccoli, which is above average in comparison to other foods. Boiled Broccoli having low energy density.

Which food has more nutrients per 300 calories - Boiled Broccoli or Marmalade, orange?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Marmalade, orange	0%	0%	100%

Macro Nutrients

	Boiled Broccoli	Marmalade, orange	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.62% 3.5g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	0% 0g	32g per day for Men 19-50 years
Omega 3	63.8% 1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	62% 81g	130g per day for Men 19-50 years
Sugars	16.4% 12g	101% 73g	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	8.75% 6.34g	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	% 4.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.69g	NA	g per day for Men 19-50 years
Fiber	74.4% 28.3g	2.25% 0.85g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	0.65% 0.37g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Marmalade, orange	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	0.41% 3.66μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	0.51% 0.006mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	2.35% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	0.4% 0.063mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	0.37% 0.018mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	1.8% 0.023mg	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	231% 926μg	2.74% 11μg	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	618% 556mg	6.5% 5.85mg	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	83% 12.4mg	0.49% 0.073mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1008% 1209μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Marmalade, orange	Recommended Dietary Allowance
Calcium	34.3% 343mg	4.63% 46.3mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	0.86% 34.3μg	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	71.8% 5.74mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	0.58% 2.44mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	1.06% 0.024mg	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	82% 574mg	0.7% 4.88mg	700mg per day for Men 19-50 years
Potassium	74% 2511mg	1.33% 45mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	4.55% 68.3mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	0.44% 0.049mg	11mg per day for Men 19-50 years
Water	20.7% 765g	1.1% 40.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Broccoli vs Marmalade, orange:

• Boiled and Drained Broccoli has 180.4 times more Vitamin A, 88.6 times more Vitamin B1, 34.6 times more Vitamin B2, 74.7 times more Vitamin B3, 288.6 times more Vitamin B5, 74 times more Vitamin B6, 84.3 times more Vitamin B9, 95 times more Vitamin C, 169.9 times more Vitamin E and more Vitamin K than Marmalade, orange.
• Both Boiled and Drained Broccoli as well as Marmalade, orange have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Broccoli vs Marmalade, orange:

• Boiled and Drained Broccoli has 7.4 times more Calcium, 4.8 times more Copper, 31.4 times more Iron, 73.8 times more Magnesium, 68.2 times more Manganese, 117.7 times more Phosphorus, 55.7 times more Potassium, 18.7 times more Selenium, 5.1 times more Sodium, 79.1 times more Zinc and 18.9 times more Water than Marmalade, orange.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Broccoli has more Fat, more Omega 3, 33.1 times more Fiber and 55.8 times more Protein than Marmalade, orange.
• While Marmalade, orange contains 1.3 times more Carbohydrate and 6.1 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Marmalade, orange have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained Broccoli as well as Marmalade, orange have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.