Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cooked Broccoli Raab	Valencia Oranges	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.51% 0.087g	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	18% 23.6g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	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	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	13% 4.96g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	50% 450μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	9.6% 0.13mg	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	19.3% 77.4μg	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	81.6% 73.4mg	107% 96mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Valencia Oranges	Recommended Dietary Allowance
Calcium	23.4% 234mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	8.16% 0.073mg	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	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	2% 0.046mg	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	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	NA	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.63% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Broccoli Raab vs Valencia Oranges:

• Cooked Broccoli Raab has 18.9 times more Vitamin A, 1.9 times more Vitamin B1, 3.5 times more Vitamin B2, 7.4 times more Vitamin B3, 1.8 times more Vitamin B5, 3.5 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Vitamin C than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Valencia Oranges:

• Cooked Broccoli Raab has 3 times more Calcium, 2 times more Copper, 14.1 times more Iron, 2.7 times more Magnesium, 16.5 times more Manganese, 4.8 times more Phosphorus, 1.9 times more Potassium, more Sodium and 9 times more Zinc than Raw Valencia Oranges.
• Both Cooked Broccoli Raab and Raw Valencia Oranges have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cooked Broccoli Raab has 12.6 times more Omega 3 and 3.7 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2 times more Energy and 3.8 times more Carbohydrate than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Raw Valencia Oranges have similar amounts of Fiber per 7 oz.
• Both Cooked Broccoli Raab as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.