Comparing Nutrients in 5 ounces Oranges VS Cooked Broccoli Raab

Macros Ratio

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

Macro Nutrients

	Oranges	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	18% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	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	13% 16.7g	3.4% 4.42g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	1.2% 0.88g	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	0.47% 0.34g	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	% 0.33g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	35.8% 322μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	24% 0.31mg	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	10.6% 42.5μg	25% 101μg	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	83.8% 75.4mg	58.3% 52.4mg	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	1.7% 0.26mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	302% 363μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	12% 0.11mg	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	1.77% 0.14mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	23.4% 0.54mg	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	2.83% 20mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	3.32% 123g	3.5% 130g	3700g per day for Men 19-50 years

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

• Raw Oranges have 1.4 times more Vitamin C than Cooked Broccoli Raab.
• While Cooked Broccoli Raab contains 20.6 times more Vitamin A, 1.9 times more Vitamin B1, 3.5 times more Vitamin B2, 7.1 times more Vitamin B3, 1.8 times more Vitamin B5, 3.7 times more Vitamin B6, 2.4 times more Vitamin B9, 14.1 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Cooked Broccoli Raab contains 3 times more Calcium, 1.7 times more Copper, 12.7 times more Iron, 2.7 times more Magnesium, 15.2 times more Manganese, 5.9 times more Phosphorus, 1.9 times more Potassium, 2.6 times more Selenium, more Sodium and 7.7 times more Zinc than Raw Oranges.
• Both Raw Oranges and Cooked Broccoli Raab have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Oranges have 1.9 times more Energy, 3.8 times more Carbohydrate and 15.1 times more Sugars than Cooked Broccoli Raab.
• While Cooked Broccoli Raab contains 28.7 times more Omega 3 and 4.1 times more Protein than Raw Oranges.
• Both Raw Oranges and Cooked Broccoli Raab have similar amounts of Fiber per 5 oz.
• Both Raw Oranges as well as Cooked Broccoli Raab have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.