Comparing Nutrients in 300 calories Broccoli Raab VS Marmalade, orange

Weight per 300 calories

• Broccoli Raab: 1364g
• Marmalade, orange: 122g

Marmalade, orange has 11.2 times more energy per unit of mass than Raw Broccoli Raab, which is above average in comparison to other foods. Broccoli Raab having very low energy density.

Discover which food has more nutrients per 300 calories - Broccoli Raab or Marmalade, orange?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Marmalade, orange	0%	0%	100%

Macro Nutrients

	Broccoli Raab	Marmalade, orange	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	3.54% 1.13g	0% 0g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	62% 81g	130g per day for Men 19-50 years
Sugars	7.15% 5.2g	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	3.2% 2.3g	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	% 1.36g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	97% 37g	2.25% 0.85g	38g per day for Men 19-50 years
Protein	77% 43.2g	0.65% 0.37g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Marmalade, orange	Recommended Dietary Allowance
Vitamin A	198% 1786μg	0.41% 3.66μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	0.51% 0.006mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	2.35% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	0.4% 0.063mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	0.37% 0.018mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	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	283% 1132μg	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	306% 275mg	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	147% 22mg	0.49% 0.073mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2545% 3055μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Marmalade, orange	Recommended Dietary Allowance
Calcium	147% 1473mg	4.63% 46.3mg	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	12% 0.11mg	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	365% 29mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	0.58% 2.44mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	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	142% 995mg	0.7% 4.88mg	700mg per day for Men 19-50 years
Potassium	78.6% 2673mg	1.33% 45mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	4.55% 68.3mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	0.44% 0.049mg	11mg per day for Men 19-50 years
Water	34% 1262g	1.1% 40.5g	3700g per day for Men 19-50 years

Broccoli Raab VS Marmalade, Orange Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Broccoli Raab or Marmalade, orange?

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

• 300 calories of Broccoli Raab have 488.3 times more Vitamin A, 362.3 times more Vitamin B1, 57.7 times more Vitamin B2, 262.6 times more Vitamin B3, 240 times more Vitamin B5, 100.6 times more Vitamin B6, 103.1 times more Vitamin B9, 47.1 times more Vitamin C, 301.9 times more Vitamin E and more Vitamin K than Marmalade, orange.
• 300 calories of Marmalade, orange have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Marmalade, orange have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Broccoli Raab have 31.8 times more Calcium, 5.2 times more Copper, 159.5 times more Iron, 123 times more Magnesium, 220.8 times more Manganese, 204.1 times more Phosphorus, 59.2 times more Potassium, 18.6 times more Selenium, 6.6 times more Sodium, 215.3 times more Zinc and 31.2 times more Water than Marmalade, orange.
• 300 calories of Marmalade, orange lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Broccoli Raab have more Fat, more Omega 3, 43.1 times more Fiber and 118.2 times more Protein than Marmalade, orange.
• While 300 kcal of Marmalade, orange contain 2.1 times more Carbohydrate and 14.1 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Marmalade, orange offer comparable quantities of Energy per 300 calories.
• 300 calories of Marmalade, orange provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Broccoli Raab as well as Marmalade, orange provide inadequate amounts of Omega 6 in 300 calories.