Comparing Nutrients in 300 calories Valencia Oranges VS Boiled Spears Frozen Broccoli

Weight per 300 calories

• Valencia Oranges: 612g
• Boiled Spears Frozen Broccoli: 1071g

Valencia Oranges have 1.8 times more energy per 100g than Boiled Spears Frozen Broccoli. It has low energy density when compared to other foods. Boiled and Drained Spears Frozen Broccoli having very low energy density.

Which food has more nutrients per 300 calories - Valencia Oranges or Boiled Spears Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Valencia Oranges	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	6.12% 0.098g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.8g	44% 57.4g	130g per day for Men 19-50 years
Sugars	NA	21.7% 15.8g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	40.3% 15.3g	84.6% 32g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	107% 1.4mg	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	59.7% 239μg	80.4% 321μg	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	330% 297mg	477% 430mg	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	NA	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	24.5% 245mg	54.6% 546mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	51% 0.46mg	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	6.9% 0.55mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	151% 3.5mg	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	15% 104mg	84% 589mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	56.7% 1929mg	3400mg per day for Men 19-50 years
Selenium	NA	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	17% 257mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	14.3% 529g	26.3% 972g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Valencia Oranges vs Boiled Spears Frozen Broccoli:

• Boiled and Drained Spears Frozen Broccoli contain 7.4 times more Vitamin A, 3.5 times more Vitamin B2, 2.9 times more Vitamin B3, 1.9 times more Vitamin B5, 3.6 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.4 times more Vitamin C than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Spears Frozen Broccoli have similar amounts of Vitamin B1 per 300 kcal.
• Both Raw Valencia Oranges as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Valencia Oranges vs Boiled Spears Frozen Broccoli:

• Boiled and Drained Spears Frozen Broccoli contain 2.2 times more Calcium, 2 times more Copper, 11.9 times more Iron, 3.5 times more Magnesium, 24.7 times more Manganese, 5.7 times more Phosphorus, 1.8 times more Potassium, more Sodium, 8.8 times more Zinc and 1.8 times more Water than Raw Valencia Oranges.

Comparison of macro-nutrients per 300 calories:

• Raw Valencia Oranges have 1.3 times more Carbohydrate than Boiled and Drained Spears Frozen Broccoli.
• While Boiled and Drained Spears Frozen Broccoli contain 4.6 times more Omega 3, 2.1 times more Fiber and 5.2 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Spears Frozen Broccoli have similar amounts of Energy per 300 kcal.
• Both Raw Valencia Oranges as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.