Comparing Nutrients in 500 calories Chinese Broccoli VS Oranges with Peel

Weight per 500 calories

• Chinese Broccoli: 1923g
• Oranges with Peel: 794g

Raw Oranges with Peel have 2.4 times more energy per unit of mass than Raw Chinese Broccoli, which is low in comparison to other foods. Chinese Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Chinese Broccoli or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Chinese Broccoli	16%	23%	61%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Chinese Broccoli	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.6g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	6.97% 2.23g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	326% 5.2g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	9.05% 1.54g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 90g	95% 123g	130g per day for Men 19-50 years
Sugars	23.3% 17g	NA	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	132% 50g	94% 35.7g	38g per day for Men 19-50 years
Protein	41.2% 23g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Chinese Broccoli	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	184% 1654μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	160% 1.92mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	226% 2.94mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.83mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.42mg	56.8% 0.74mg	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	500% 2000μg	59.5% 238μg	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	632% 569mg	626% 563mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	64% 9.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1428% 1713μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Broccoli	Oranges with Peel	Recommended Dietary Allowance
Calcium	202% 2019mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	50.3% 0.45mg	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	142% 11.3mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	87% 365mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	NA	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	118% 827mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	155% 5269mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	8.97% 135mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	71.7% 7.9mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	48% 1780g	17.7% 653g	3700g per day for Men 19-50 years

Chinese Broccoli VS Oranges With Peel Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Chinese Broccoli or Oranges with Peel ?

Lets compare vitamin content per 500 calories of Chinese Broccoli vs Oranges with Peel :

• 500 calories of Chinese Broccoli have 16 times more Vitamin A, 2.4 times more Vitamin B1, 7.4 times more Vitamin B2, 2.2 times more Vitamin B3, 1.9 times more Vitamin B6 and 8.4 times more Vitamin B9 than Oranges with Peel .
• Both Chinese Broccoli and Oranges with Peel provide similar amounts of Vitamin C per 500 calories.
• Both Raw Chinese Broccoli as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Chinese Broccoli vs Oranges with Peel :

• 500 calories of Chinese Broccoli have 3.6 times more Calcium, 2.7 times more Copper, 1.8 times more Iron, 3.3 times more Magnesium, 4.7 times more Phosphorus, 3.4 times more Potassium, 4.8 times more Selenium, 9 times more Zinc and 2.7 times more Water than Oranges with Peel .
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Chinese Broccoli have 6.1 times more Fat, 41 times more Omega 3, 1.4 times more Fiber and 2.2 times more Protein than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 1.4 times more Carbohydrate than Raw Chinese Broccoli.
• Both Chinese Broccoli and Oranges with Peel offer comparable quantities of Energy per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Chinese Broccoli as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in 500 calories.