Comparing Nutrients in 500 calories Cooked Broccoli Raab VS Fresh Orange juice

Weight per 500 calories

• Cooked Broccoli Raab: 2000g
• Fresh Orange juice: 1111g

Raw Orange juice has 1.8 times more energy per unit of mass than Cooked Broccoli Raab, which is low in comparison to other foods. Cooked Broccoli Raab having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Broccoli Raab or Fresh Orange juice?

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Cooked Broccoli Raab	Fresh Orange juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	5.56% 1.78g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	251% 4g	7.64% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.65% 0.62g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.4g	89% 116g	130g per day for Men 19-50 years
Sugars	17% 12.4g	129% 93g	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	6.62% 4.8g	32.5% 23.6g	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	% 4.6g	% 20g	g per day for Men 19-50 years
Sucrose	% 3g	% 46g	g per day for Men 19-50 years
Fiber	147% 56g	5.85% 2.22g	38g per day for Men 19-50 years
Protein	137% 76.6g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	504% 4540μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	282% 3.38mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	252% 40.3mg	27.8% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.96mg	42.2% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	338% 4.4mg	34% 0.44mg	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	355% 1420μg	83.3% 333μg	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	822% 740mg	617% 556mg	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	337% 50.6mg	2.96% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4267% 5120μg	0.93% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Fresh Orange juice	Recommended Dietary Allowance
Calcium	236% 2360mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	54.3% 0.49mg	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	318% 25.4mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	330% 7.6mg	6.76% 0.16mg	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	234% 1640mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	202% 6860mg	65.4% 2222mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	74.7% 1120mg	0.74% 11mg	1500mg per day for Men 19-50 years
Zinc	98% 11mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	49.4% 1828g	26.5% 981g	3700g per day for Men 19-50 years

Cooked Broccoli Raab VS Fresh Orange Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Broccoli Raab or Fresh Orange juice?

Lets compare vitamin content per 500 calories of Cooked Broccoli Raab vs Fresh Orange juice:

• 500 calories of Cooked Broccoli Raab have 40.9 times more Vitamin A, 3.4 times more Vitamin B1, 8.4 times more Vitamin B2, 9.1 times more Vitamin B3, 4.2 times more Vitamin B5, 9.9 times more Vitamin B6, 4.3 times more Vitamin B9, 1.3 times more Vitamin C, 113.9 times more Vitamin E and 4608 times more Vitamin K than Fresh Orange juice.
• 500 calories of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Raw Orange juice have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Broccoli Raab vs Fresh Orange juice:

• 500 calories of Cooked Broccoli Raab have 19.3 times more Calcium, 3.1 times more Copper, 11.4 times more Iron, 4.4 times more Magnesium, 48.9 times more Manganese, 8.7 times more Phosphorus, 3.1 times more Potassium, 23.4 times more Selenium, 100.8 times more Sodium, 19.4 times more Zinc and 1.9 times more Water than Fresh Orange juice.
• 500 calories of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Broccoli Raab have 4.7 times more Fat, 32.9 times more Omega 3, 25.2 times more Fiber and 9.8 times more Protein than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 1.9 times more Carbohydrate, 7.5 times more Sugars and 4.9 times more Fructose than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Fresh Orange juice offer comparable quantities of Energy per 500 calories.
• 500 calories of Fresh Orange juice provide inadequate amounts of Omega 3 and Fiber
• Both Cooked Broccoli Raab as well as Raw Orange juice provide inadequate amounts of Omega 6 in 500 calories.