Comparing Nutrients in 500 calories Oranges with Peel VS Chinese Broccoli

Weight per 500 calories

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

Oranges with Peel have 2.4 times more energy per 100g than Chinese Broccoli. It has low energy density when compared to other foods. Raw Chinese Broccoli having very low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Oranges With Peel VS Chinese Broccoli Nutrients Per 500 Kcal

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

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

• 500 kcal of Raw Chinese Broccoli contain 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 Raw Oranges with Peel .
• Both Oranges with Peel and Chinese Broccoli provide similar amounts of Vitamin C per 500 calories.
• Both Raw Oranges with Peel as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 in 500 calories.

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

• 500 kcal of Raw Chinese Broccoli contain 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 Raw Oranges with Peel .
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

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