Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Marmalade, orange

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Marmalade, orange	0%	0%	100%

Macro Nutrients

	Cooked Broccoli Raab	Marmalade, orange	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0% 0g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	101% 132g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	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	0.66% 0.48g	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	% 0.46g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	1.06% 0.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Marmalade, orange	Recommended Dietary Allowance
Vitamin A	50% 450μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	0.64% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	0.6% 0.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	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	35.2% 141μg	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	81.6% 73.4mg	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	33.5% 5.02mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Marmalade, orange	Recommended Dietary Allowance
Calcium	23.4% 234mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	20% 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	31.5% 2.52mg	3.72% 0.3mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	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	23.2% 163mg	1.13% 7.94mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	2.16% 73.4mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	4.9% 181g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Marmalade, orange per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Broccoli Raab versus 7 oz of Marmalade, orange to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Cooked Broccoli Raab have 75.7 times more Vitamin A, 33.8 times more Vitamin B1, 5.6 times more Vitamin B2, 38.8 times more Vitamin B3, 29.9 times more Vitamin B5, 11.6 times more Vitamin B6, 7.9 times more Vitamin B9, 7.7 times more Vitamin C, 42.2 times more Vitamin E and more Vitamin K than Marmalade, orange.
• 7 ounces of Marmalade, orange have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Marmalade, orange have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Broccoli Raab have 3.1 times more Calcium, 8.5 times more Iron, 13.5 times more Magnesium, 19 times more Manganese, 20.5 times more Phosphorus, 9.3 times more Potassium, 2.2 times more Selenium, 13.5 times more Zinc and 2.8 times more Water than Marmalade, orange.
• Both Cooked Broccoli Raab and Marmalade, orange contain similar levels of Copper and Sodium per seven ounces.
• 7 ounces of Marmalade, orange lack sufficient amounts of Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Broccoli Raab have more Omega 3, 4 times more Fiber and 12.8 times more Protein than Marmalade, orange.
• While 7 oz of Marmalade, orange contain 9.8 times more Energy, 21.3 times more Carbohydrate and 96.8 times more Sugars than Cooked Broccoli Raab.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• 7 ounces of Marmalade, orange provide inadequate amounts of Omega 3, Fiber and Protein
• Both Cooked Broccoli Raab as well as Marmalade, orange provide inadequate amounts of Omega 6 in seven ounces.