Comparing Nutrients in 5 ounces Tangerines, (mandarin oranges), canned, juice pack, drained VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Tangerines, (mandarin oranges), canned, juice pack, drained	7%	1%	92%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Tangerines, (mandarin oranges), canned, juice pack, drained	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	1.86% 54kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.058% 0.057g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.018% 0.006g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.042% 0.007g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.3% 13.3g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	16% 11.7g	2.87% 2.1g	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	4.48% 1.7g	11% 4.25g	38g per day for Men 19-50 years
Protein	1.9% 1.06g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Tangerines, (mandarin oranges), canned, juice pack, drained	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	10.4% 94μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.12mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.94% 0.63mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.7% 0.061mg	14% 0.18mg	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	1.77% 7.1μg	20% 79.4μg	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	53.4% 48mg	63% 57mg	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	1.4% 0.21mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tangerines, (mandarin oranges), canned, juice pack, drained	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.7% 17mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	6.46% 0.058mg	5.35% 0.048mg	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	4.8% 0.38mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	NA	13.7% 0.32mg	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	2.23% 15.6mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	5.67% 193mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.43% 127g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Tangerines, (mandarin oranges), canned, juice pack, drained VS Cooked Chopped Frozen Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Tangerines, (mandarin oranges), canned, juice pack, drained versus 5 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tangerines, (mandarin oranges), canned, juice pack, drained vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Tangerines, (mandarin oranges), canned, juice pack, drained have 1.3 times more Vitamin A and 1.6 times more Vitamin B1 than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 2.6 times more Vitamin B2, 3 times more Vitamin B6, 11.2 times more Vitamin B9, 8.8 times more Vitamin E and more Vitamin K than Tangerines, (mandarin oranges), canned, juice pack, drained.
• Both Tangerines, (mandarin oranges), canned, juice pack, drained and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B3 and Vitamin C per five ounces.
• 5 ounces of Tangerines, (mandarin oranges), canned, juice pack, drained have insufficient amounts of Vitamin B9, Vitamin E and Vitamin K
• Both Tangerines, (mandarin oranges), canned, juice pack, drained as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tangerines, (mandarin oranges), canned, juice pack, drained vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Tangerines, (mandarin oranges), canned, juice pack, drained have 1.2 times more Copper and 1.9 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 2.8 times more Calcium, 2.3 times more Iron and 4.5 times more Phosphorus than Tangerines, (mandarin oranges), canned, juice pack, drained.
• Both Tangerines, (mandarin oranges), canned, juice pack, drained and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium, Potassium and Water per five ounces.
• 5 ounces of Tangerines, (mandarin oranges), canned, juice pack, drained lack sufficient amounts of Calcium and Phosphorus
• Both Tangerines, (mandarin oranges), canned, juice pack, drained as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tangerines, (mandarin oranges), canned, juice pack, drained have 1.8 times more Carbohydrate and 5.6 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 42 times more Omega 3, 2.5 times more Fiber and 4.1 times more Protein than Tangerines, (mandarin oranges), canned, juice pack, drained.
• 5 ounces of Tangerines, (mandarin oranges), canned, juice pack, drained provide inadequate amounts of Omega 3 and Protein
• Both Tangerines, (mandarin oranges), canned, juice pack, drained as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in five ounces.