Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Cooked Broccoli Raab	Florida Oranges	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.42g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	18% 13g	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	0.47% 0.34g	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	% 0.33g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Florida Oranges	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	5.56% 0.072mg	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	25% 101μg	6.02% 24μg	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	58.3% 52.4mg	71% 63.8mg	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	24% 3.6mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Florida Oranges	Recommended Dietary Allowance
Calcium	16.7% 167mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	6.14% 0.055mg	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	22.5% 1.8mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	1.48% 0.034mg	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	16.6% 116mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.34% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Florida Oranges per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab versus 5 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Florida Oranges:

• 5 ounces of Cooked Broccoli Raab have 20.6 times more Vitamin A, 1.7 times more Vitamin B1, 3.5 times more Vitamin B2, 5 times more Vitamin B3, 1.8 times more Vitamin B5, 4.3 times more Vitamin B6, 4.2 times more Vitamin B9, 14.1 times more Vitamin E and more Vitamin K than Florida Oranges.
• Both Cooked Broccoli Raab and Florida Oranges provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Florida Oranges:

• 5 ounces of Cooked Broccoli Raab have 2.7 times more Calcium, 1.9 times more Copper, 14.1 times more Iron, 2.7 times more Magnesium, 15.8 times more Manganese, 6.8 times more Phosphorus, 2 times more Potassium, 2.6 times more Selenium, more Sodium and 6.8 times more Zinc than Florida Oranges.
• Both Cooked Broccoli Raab and Florida Oranges contain similar levels of Water per five ounces.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Broccoli Raab have 18.3 times more Omega 3 and 5.5 times more Protein than Florida Oranges.
• While 5 oz of Raw Florida Oranges contain 3.7 times more Carbohydrate and 14.7 times more Sugars than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Florida Oranges offer comparable quantities of Fiber per five ounces.
• 5 ounces of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Cooked Broccoli Raab as well as Raw Florida Oranges provide inadequate amounts of Energy and Omega 6 in five ounces.