Comparing Nutrients in 5 ounces Florida Oranges VS Chinese Broccoli

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Chinese Broccoli	16%	23%	61%

Macro Nutrients

	Florida Oranges	Chinese Broccoli	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.1% 1.08g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	5.1% 6.6g	130g per day for Men 19-50 years
Sugars	18% 13g	1.72% 1.25g	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	8.95% 3.4g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	13.5% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	4.07% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	8.07% 0.1mg	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	6.02% 24μg	37% 147μg	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	71% 63.8mg	46.6% 42mg	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	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	105% 126μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Chinese Broccoli	Recommended Dietary Allowance
Calcium	6.1% 61mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	10% 0.091mg	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	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	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	2.43% 17mg	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	11.4% 388mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	3.34% 124g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Chinese Broccoli per 5 oz

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

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

• 5 ounces of Florida Oranges have 1.5 times more Vitamin C than Chinese Broccoli.
• While 5 oz of Raw Chinese Broccoli contain 7.8 times more Vitamin A, 3.8 times more Vitamin B2, 1.5 times more Vitamin B6, 6.1 times more Vitamin B9, 2.8 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Chinese Broccoli provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Florida Oranges as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Chinese Broccoli:

• 5 oz of Raw Chinese Broccoli contain 2.4 times more Calcium, 1.6 times more Copper, 6.6 times more Iron, 1.9 times more Magnesium, 3.6 times more Phosphorus, 1.6 times more Potassium, 2.8 times more Selenium and 5.1 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Chinese Broccoli contain similar levels of Water per five ounces.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Florida Oranges have 2.5 times more Carbohydrate and 10.4 times more Sugars than Chinese Broccoli.
• While 5 oz of Raw Chinese Broccoli contain 24.6 times more Omega 3 and 1.7 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Chinese Broccoli offer comparable quantities of Fiber per five ounces.
• 5 ounces of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Florida Oranges as well as Raw Chinese Broccoli provide inadequate amounts of Energy and Omega 6 in five ounces.