Comparing Nutrients in 500 calories Broccoli Raab VS Florida Oranges

Weight per 500 calories

• Broccoli Raab: 2273g
• Florida Oranges: 1087g

Raw Florida Oranges have 2.1 times more energy per unit of mass than Raw Broccoli Raab, which is low in comparison to other foods. Broccoli Raab having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Broccoli Raab	Florida Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	268% 4.3g	7.47% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 64.8g	96% 125g	130g per day for Men 19-50 years
Sugars	12% 8.64g	137% 99g	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	5.33% 3.86g	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	% 2.27g	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	NA	g per day for Men 19-50 years
Fiber	161% 61.4g	68.6% 26g	38g per day for Men 19-50 years
Protein	129% 72g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Florida Oranges	Recommended Dietary Allowance
Vitamin A	331% 2977μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	307% 3.7mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	226% 2.93mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	173% 27.8mg	27% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.3mg	54.3% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	299% 3.9mg	42.6% 0.55mg	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	472% 1886μg	46% 185μg	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	510% 459mg	543% 489mg	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	245% 37mg	13% 1.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4242% 5091μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Florida Oranges	Recommended Dietary Allowance
Calcium	245% 2455mg	46.7% 467mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	47% 0.42mg	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	608% 48.6mg	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	390% 8.98mg	11.3% 0.26mg	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	237% 1659mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	131% 4455mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	41.3% 22.7μg	9.9% 5.43μg	55μg per day for Men 19-50 years
Sodium	50% 750mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	159% 17.5mg	7.9% 0.87mg	11mg per day for Men 19-50 years
Water	57% 2103g	25.6% 947g	3700g per day for Men 19-50 years

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

• Raw Broccoli Raab has 24.9 times more Vitamin A, 3.4 times more Vitamin B1, 6.7 times more Vitamin B2, 6.4 times more Vitamin B3, 2.7 times more Vitamin B5, 7 times more Vitamin B6, 10.2 times more Vitamin B9, 18.8 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Raw Broccoli Raab and Raw Florida Oranges have similar amounts of Vitamin C per 500 kcal.
• Both Raw Broccoli Raab as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Broccoli Raab vs Florida Oranges:

• Raw Broccoli Raab has 5.3 times more Calcium, 2.3 times more Copper, 49.7 times more Iron, 4.6 times more Magnesium, 34.4 times more Manganese, 12.7 times more Phosphorus, 2.4 times more Potassium, 4.2 times more Selenium, more Sodium, 20.1 times more Zinc and 2.2 times more Water than Raw Florida Oranges.

Comparison of macro-nutrients per 500 calories:

• Raw Broccoli Raab has 4.9 times more Fat, 6.9 times more Saturated Fat, 35.9 times more Omega 3, 2.4 times more Fiber and 9.5 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 1.9 times more Carbohydrate and 11.5 times more Sugars than Raw Broccoli Raab.
• Both Raw Broccoli Raab and Raw Florida Oranges have similar amounts of Energy per 500 kcal.
• Both Raw Broccoli Raab as well as Raw Florida Oranges have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.