Comparing Nutrients in 300 calories Broccoli VS Marmalade, orange

Weight per 300 calories

• Broccoli: 882g
• Marmalade, orange: 122g

Marmalade, orange has 7.2 times more energy per unit of mass than Raw Broccoli, which is above average in comparison to other foods. Broccoli having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Marmalade, orange	0%	0%	100%

Macro Nutrients

	Broccoli	Marmalade, orange	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	0% 0g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	62% 81g	130g per day for Men 19-50 years
Sugars	20.7% 15g	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	8.28% 6g	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	% 4.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.88g	NA	g per day for Men 19-50 years
Fiber	60.4% 23g	2.25% 0.85g	38g per day for Men 19-50 years
Protein	44.4% 25g	0.65% 0.37g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Marmalade, orange	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	0.41% 3.66μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	0.51% 0.006mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	2.35% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	0.4% 0.063mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	0.37% 0.018mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	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	139% 556μg	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	875% 787mg	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	46% 6.9mg	0.49% 0.073mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Marmalade, orange	Recommended Dietary Allowance
Calcium	41.5% 415mg	4.63% 46.3mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	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	80.5% 6.44mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	0.58% 2.44mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	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	83% 582mg	0.7% 4.88mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	1.33% 45mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	4.55% 68.3mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	0.44% 0.049mg	11mg per day for Men 19-50 years
Water	21.3% 788g	1.1% 40.5g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 74.8 times more Vitamin A, 102.7 times more Vitamin B1, 33.9 times more Vitamin B2, 88.9 times more Vitamin B3, 276.4 times more Vitamin B5, 66.6 times more Vitamin B6, 50.6 times more Vitamin B9, 134.5 times more Vitamin C, 94.1 times more Vitamin E and more Vitamin K than Marmalade, orange.
• Both Raw Broccoli as well as Marmalade, orange have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Broccoli has 8.9 times more Calcium, 3.9 times more Copper, 35.2 times more Iron, 76 times more Magnesium, 76 times more Manganese, 119.4 times more Phosphorus, 61.8 times more Potassium, 30.1 times more Selenium, 4.3 times more Sodium, 74.2 times more Zinc and 19.5 times more Water than Marmalade, orange.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli has more Fat, more Saturated Fat, more Omega 3, 26.9 times more Fiber and 68 times more Protein than Marmalade, orange.
• While Marmalade, orange contains 1.4 times more Carbohydrate and 4.9 times more Sugars than Raw Broccoli.
• Both Raw Broccoli and Marmalade, orange have similar amounts of Energy per 300 kcal.
• Both Raw Broccoli as well as Marmalade, orange have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.