Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Orange Peel

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Orange Peel	6%	2%	92%

Macro Nutrients

	Frozen Broccoli Spears	Orange Peel	Recommended Dietary Allowance
Energy	2% 57.5kcal	6.64% 192kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	38% 49.6g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	NA	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	15.7% 5.95g	55.4% 21g	38g per day for Men 19-50 years
Protein	11% 6.07g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Orange Peel	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	4.63% 41.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	27% 0.35mg	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	46.6% 187μg	15% 59.5μg	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	151% 136mg	300% 270mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18% 2.68mg	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Orange Peel	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	32% 319mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	20.3% 0.18mg	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	18% 1.43mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	16.7% 117mg	5.95% 41.7mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.86% 180g	3.9% 144g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Orange Peel per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Orange Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Orange Peel:

• 7 ounces of Frozen Broccoli Spears have 2.7 times more Vitamin A, 1.3 times more Vitamin B2, 3.1 times more Vitamin B9 and 5.4 times more Vitamin E than Orange Peel.
• While 7 oz of Raw Orange Peel contain 1.7 times more Vitamin B1, 1.9 times more Vitamin B3, 2 times more Vitamin B5 and 2 times more Vitamin C than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Orange Peel provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Orange Peel have insufficient amounts of Vitamin E
• Both Frozen Broccoli Spears as well as Raw Orange Peel have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Orange Peel:

• 7 ounces of Frozen Broccoli Spears have 2.8 times more Phosphorus, 1.9 times more Selenium, 1.4 times more Zinc and 1.2 times more Water than Orange Peel.
• While 7 oz of Raw Orange Peel contain 3.9 times more Calcium, 2.6 times more Copper and 1.4 times more Magnesium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Orange Peel contain similar levels of Iron and Potassium per seven ounces.
• 7 ounces of Orange Peel lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 11.4 times more Omega 3 and 2 times more Protein than Orange Peel.
• While 7 oz of Raw Orange Peel contain 3.3 times more Energy, 4.7 times more Carbohydrate and 3.5 times more Fiber than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 7 ounces of Orange Peel provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Raw Orange Peel provide inadequate amounts of Omega 6 in seven ounces.