Comparing Nutrients in 300 calories Fresh Orange juice VS Chinese Broccoli

Weight per 300 calories

• Fresh Orange juice: 667g
• Chinese Broccoli: 1154g

Fresh Orange juice has 1.7 times more energy per 100g than Chinese Broccoli. It has low energy density when compared to other foods. Raw Chinese Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Fresh Orange juice or Chinese Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Chinese Broccoli	16%	23%	61%

Macro Nutrients

	Fresh Orange juice	Chinese Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	9.04% 8.77g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	4.2% 1.34g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	195% 3.13g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	5.43% 0.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.3% 69.3g	41.4% 54g	130g per day for Men 19-50 years
Sugars	77.2% 56g	14% 10g	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	19.5% 14g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 27.6g	NA	g per day for Men 19-50 years
Fiber	3.5% 1.33g	79% 30g	38g per day for Men 19-50 years
Protein	8.33% 4.67g	24.7% 14g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	7.4% 66.7μg	110% 992μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	136% 1.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	65.7% 0.85mg	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	50% 200μg	300% 1200μg	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	370% 333mg	379% 342mg	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	1.78% 0.27mg	38.5% 5.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.56% 0.67μg	857% 1028μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Chinese Broccoli	Recommended Dietary Allowance
Calcium	7.33% 73.3mg	121% 1212mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	82% 0.74mg	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	16.7% 1.33mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.3mg	52% 219mg	420mg per day for Men 19-50 years
Manganese	4.06% 0.093mg	NA	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	16% 113mg	71% 496mg	700mg per day for Men 19-50 years
Potassium	39.2% 1333mg	93% 3162mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.67μg	29.4% 16μg	55μg per day for Men 19-50 years
Sodium	0.44% 6.67mg	5.4% 80.8mg	1500mg per day for Men 19-50 years
Zinc	3.03% 0.33mg	43% 4.73mg	11mg per day for Men 19-50 years
Water	16% 589g	29% 1068g	3700g per day for Men 19-50 years

Fresh Orange Juice VS Chinese Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Fresh Orange juice or Chinese Broccoli?

Lets compare vitamin content per 300 calories of Fresh Orange juice vs Chinese Broccoli:

• 300 kcal of Raw Chinese Broccoli contain 14.9 times more Vitamin A, 1.9 times more Vitamin B1, 8.8 times more Vitamin B2, 2 times more Vitamin B3, 3.2 times more Vitamin B6, 6 times more Vitamin B9, 21.6 times more Vitamin E and 1542.1 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Chinese Broccoli provide similar amounts of Vitamin C per 300 calories.
• 300 calories of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Orange juice as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Fresh Orange juice vs Chinese Broccoli:

• 300 kcal of Raw Chinese Broccoli contain 16.5 times more Calcium, 2.5 times more Copper, 5.1 times more Iron, 3 times more Magnesium, 4.4 times more Phosphorus, 2.4 times more Potassium, 24.2 times more Selenium, 14.2 times more Zinc and 1.8 times more Water than Raw Orange juice.
• 300 calories of Fresh Orange juice lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Fresh Orange juice have 1.3 times more Carbohydrate and 5.5 times more Sugars than Chinese Broccoli.
• While 300 kcal of Raw Chinese Broccoli contain 6.6 times more Fat, 42.6 times more Omega 3, 22.5 times more Fiber and 3 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Chinese Broccoli offer comparable quantities of Energy per 300 calories.
• 300 calories of Fresh Orange juice provide inadequate amounts of Omega 3 and Fiber
• Both Raw Orange juice as well as Raw Chinese Broccoli provide inadequate amounts of Omega 6 in 300 calories.