Comparing Nutrients in 7 ounces Clementines VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Clementines	6%	3%	91%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Clementines	Boiled Broccoli	Recommended Dietary Allowance
Energy	3.2% 93kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	NA	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 24g	11% 14.2g	130g per day for Men 19-50 years
Sugars	25% 18.2g	3.8% 2.76g	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	4.5% 3.25g	2.03% 1.47g	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	% 3.16g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 12g	% 0.16g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	3% 1.7g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Clementines	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.2% 0.17mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.26mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	30.5% 0.4mg	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	12% 47.6μg	53.6% 214μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	108% 97mg	143% 129mg	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	2.65% 0.4mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Clementines	Boiled Broccoli	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	3.47% 0.28mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	16.7% 0.38mg	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	5.95% 41.7mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	10.3% 351mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	4.64% 172g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Clementines vs Boiled Broccoli:

• Raw Clementines have 1.4 times more Vitamin B1 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4.1 times more Vitamin B2, 4.1 times more Vitamin B5, 2.7 times more Vitamin B6, 4.5 times more Vitamin B9, 1.3 times more Vitamin C, 7.3 times more Vitamin E and more Vitamin K than Raw Clementines.
• Both Raw Clementines and Boiled and Drained Broccoli have similar amounts of Vitamin B3 per 7 oz.
• Both Raw Clementines as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Clementines vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 1.3 times more Calcium, 1.4 times more Copper, 4.8 times more Iron, 2.1 times more Magnesium, 8.4 times more Manganese, 3.2 times more Phosphorus, 1.7 times more Potassium, 16 times more Selenium, 41 times more Sodium and 7.5 times more Zinc than Raw Clementines.
• Both Raw Clementines and Boiled and Drained Broccoli have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Clementines have 1.3 times more Energy, 1.7 times more Carbohydrate, 6.6 times more Sugars and 2.2 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.9 times more Fiber and 2.8 times more Protein than Raw Clementines.
• Both Raw Clementines as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.