Comparing Nutrients in 500 calories Cooked Broccoli Raab VS Navel Oranges

Weight per 500 calories

• Cooked Broccoli Raab: 2000g
• Navel Oranges: 1020g

Raw Navel Oranges have 2 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.

Which food has more nutrients per 500 calories - Cooked Broccoli Raab or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Cooked Broccoli Raab	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	5.56% 1.78g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	251% 4g	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	3.65% 0.62g	1.4% 0.23g	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	98% 128g	130g per day for Men 19-50 years
Sugars	17% 12.4g	120% 86.7g	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	31.7% 23g	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	% 43.7g	g per day for Men 19-50 years
Fiber	147% 56g	59% 22.4g	38g per day for Men 19-50 years
Protein	137% 76.6g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Navel Oranges	Recommended Dietary Allowance
Vitamin A	504% 4540μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	282% 3.38mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	252% 40.3mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.96mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	338% 4.4mg	62% 0.81mg	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	86.7% 347μg	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	670% 603mg	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	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4267% 5120μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Navel Oranges	Recommended Dietary Allowance
Calcium	236% 2360mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	44.2% 0.4mg	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	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	330% 7.6mg	13% 0.3mg	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	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	202% 6860mg	50% 1694mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	74.7% 1120mg	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	98% 11mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	49.4% 1828g	23.7% 877g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Broccoli Raab vs Navel Oranges:

• Cooked Broccoli Raab has 37.1 times more Vitamin A, 4.9 times more Vitamin B1, 5.4 times more Vitamin B2, 9.3 times more Vitamin B3, 3.4 times more Vitamin B5, 5.5 times more Vitamin B6, 4.1 times more Vitamin B9, 1.2 times more Vitamin C, 33.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Cooked Broccoli Raab as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Broccoli Raab vs Navel Oranges:

• Cooked Broccoli Raab has 5.4 times more Calcium, 3.8 times more Copper, 19.1 times more Iron, 4.8 times more Magnesium, 25.7 times more Manganese, 7 times more Phosphorus, 4 times more Potassium, more Selenium, 109.8 times more Sodium, 13.2 times more Zinc and 2.1 times more Water than Raw Navel Oranges.

Comparison of macro-nutrients per 500 calories:

• Cooked Broccoli Raab has 6.8 times more Fat, 10.3 times more Saturated Fat, 43.8 times more Omega 3, 2.5 times more Fiber and 8.2 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.1 times more Carbohydrate, 7 times more Sugars and 4.8 times more Fructose than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Raw Navel Oranges have similar amounts of Energy per 500 kcal.
• Both Cooked Broccoli Raab as well as Raw Navel Oranges have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.