Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Cooked Broccoli Raab	Fresh Orange juice	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	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	4.76% 6.2g	16% 20.6g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	23% 16.7g	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	5.8% 4.2g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 8.2g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	50% 450μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	6.1% 0.079mg	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	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	81.6% 73.4mg	110% 99mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Fresh Orange juice	Recommended Dietary Allowance
Calcium	23.4% 234mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	9.7% 0.087mg	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	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	1.2% 0.028mg	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	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.74% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Fresh Orange juice per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Broccoli Raab vs Fresh Orange juice:

• 7 ounces of Cooked Broccoli Raab have 22.7 times more Vitamin A, 1.9 times more Vitamin B1, 4.7 times more Vitamin B2, 5 times more Vitamin B3, 2.4 times more Vitamin B5, 5.5 times more Vitamin B6, 2.4 times more Vitamin B9, 63.3 times more Vitamin E and 2560 times more Vitamin K than Fresh Orange juice.
• While 7 oz of Raw Orange juice contain 1.4 times more Vitamin C than Cooked Broccoli Raab.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Raw Orange juice have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Fresh Orange juice:

• 7 ounces of Cooked Broccoli Raab have 10.7 times more Calcium, 1.7 times more Copper, 6.4 times more Iron, 2.5 times more Magnesium, 27.1 times more Manganese, 4.8 times more Phosphorus, 1.7 times more Potassium, 13 times more Selenium, 56 times more Sodium and 10.8 times more Zinc than Fresh Orange juice.
• Both Cooked Broccoli Raab and Fresh Orange juice contain similar levels of Water per seven ounces.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Broccoli Raab have 18.3 times more Omega 3, 14 times more Fiber and 5.5 times more Protein than Fresh Orange juice.
• While 7 oz of Raw Orange juice contain 3.3 times more Carbohydrate, 13.5 times more Sugars and 8.8 times more Fructose than Cooked Broccoli Raab.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Cooked Broccoli Raab as well as Raw Orange juice provide inadequate amounts of Energy and Omega 6 in seven ounces.