Comparing Nutrients in 5 ounces Valencia Oranges VS Cooked Chinese Broccoli

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cooked Chinese Broccoli	17%	25%	58%

Macro Nutrients

	Valencia Oranges	Cooked Chinese Broccoli	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	1.05% 1.02g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	4.15% 5.4g	130g per day for Men 19-50 years
Sugars	NA	1.64% 1.2g	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	9.33% 3.54g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	2.9% 1.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	13% 116μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	3.87% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	4.5% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	7.63% 0.099mg	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	14% 55.3μg	35% 140μg	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	76.4% 68.7mg	44.4% 40mg	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	NA	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	100% 120μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cooked Chinese Broccoli	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	14% 142mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	9.6% 0.086mg	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	1.6% 0.13mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	16.3% 0.37mg	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	3.44% 24mg	8.3% 58mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	11% 370mg	3400mg per day for Men 19-50 years
Selenium	NA	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.6% 133g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 1.6 times more Vitamin B5 and 1.7 times more Vitamin C than Cooked Chinese Broccoli.
• While Cooked Chinese Broccoli contains 6.8 times more Vitamin A, 3.7 times more Vitamin B2, 1.6 times more Vitamin B3 and 2.5 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cooked Chinese Broccoli have similar amounts of Vitamin B1 and Vitamin B6 per 5 oz.
• Both Raw Valencia Oranges as well as Cooked Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Cooked Chinese Broccoli:

• Cooked Chinese Broccoli contains 2.5 times more Calcium, 1.6 times more Copper, 6.2 times more Iron, 1.8 times more Magnesium, 11.5 times more Manganese, 2.4 times more Phosphorus, 1.5 times more Potassium and 6.5 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cooked Chinese Broccoli have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Valencia Oranges have 2.2 times more Energy and 3.1 times more Carbohydrate than Cooked Chinese Broccoli.
• While Cooked Chinese Broccoli contains 16.1 times more Omega 3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Cooked Chinese Broccoli have similar amounts of Fiber and Protein per 5 oz.
• Both Raw Valencia Oranges as well as Cooked Chinese Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.