Comparing Nutrients in 7 ounces Boiled Broccoli VS Marmalade, orange

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Marmalade, orange	0%	0%	100%

Macro Nutrients

	Boiled Broccoli	Marmalade, orange	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0% 0g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	101% 132g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	164% 119g	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	2.03% 1.47g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	1.06% 0.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Marmalade, orange	Recommended Dietary Allowance
Vitamin A	17% 153μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	0.64% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	0.6% 0.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	2.9% 0.038mg	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	53.6% 214μg	4.47% 18μg	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	143% 129mg	10.6% 9.53mg	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	19% 2.88mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Marmalade, orange	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	3.72% 0.3mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	1.73% 0.04mg	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	19% 133mg	1.13% 7.94mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	2.16% 73.4mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	4.8% 177g	1.8% 66g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Marmalade, orange:

• Boiled and Drained Broccoli has 25.7 times more Vitamin A, 12.6 times more Vitamin B1, 4.9 times more Vitamin B2, 10.6 times more Vitamin B3, 41.1 times more Vitamin B5, 10.5 times more Vitamin B6, 12 times more Vitamin B9, 13.5 times more Vitamin C, 24.2 times more Vitamin E and more Vitamin K than Marmalade, orange.
• Both Boiled and Drained Broccoli as well as Marmalade, orange have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Marmalade, orange:

• Boiled and Drained Broccoli has 4.5 times more Iron, 10.5 times more Magnesium, 9.7 times more Manganese, 16.8 times more Phosphorus, 7.9 times more Potassium, 2.7 times more Selenium, 11.3 times more Zinc and 2.7 times more Water than Marmalade, orange.
• While Marmalade, orange contains 1.5 times more Copper and 1.4 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Marmalade, orange have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Broccoli has more Omega 3, 4.7 times more Fiber and 7.9 times more Protein than Marmalade, orange.
• While Marmalade, orange contains 7 times more Energy, 9.2 times more Carbohydrate and 43.2 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Marmalade, orange have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.