Comparing Nutrients in 7 ounces Orange Peel VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Orange Peel	6%	2%	92%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Orange Peel	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	6.64% 192kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.6g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	NA	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Orange Peel	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	4.63% 41.7μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	20% 0.26mg	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	15% 59.5μg	33.2% 133μg	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	300% 270mg	124% 112mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.3% 0.5mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange Peel	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	32% 319mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	8.38% 0.075mg	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	20% 1.6mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	NA	25.4% 0.58mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	3.9% 144g	4.9% 181g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Orange Peel have 2.3 times more Vitamin B1, 1.9 times more Vitamin B3, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.4 times more Vitamin C than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 2.5 times more Vitamin A, 2.2 times more Vitamin B9 and 4.9 times more Vitamin E than Raw Orange Peel.
• Both Orange Peel and Frozen Chopped Broccoli provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Orange Peel have insufficient amounts of Vitamin E
• Both Raw Orange Peel as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Orange Peel have 2.9 times more Calcium, 2.4 times more Copper and 1.2 times more Magnesium than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 2.4 times more Phosphorus, 2.8 times more Selenium, 1.9 times more Zinc and 1.3 times more Water than Raw Orange Peel.
• Both Orange Peel and Frozen Chopped Broccoli 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 Orange Peel have 3.7 times more Energy, 5.2 times more Carbohydrate and 3.5 times more Fiber than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 9.5 times more Omega 3 and 1.9 times more Protein than Raw Orange Peel.
• 7 ounces of Orange Peel provide inadequate amounts of Omega 3
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Raw Orange Peel as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Orange Peel VS Frozen Chopped Broccoli

What are the health benefits of Orange Peel compared to Frozen Chopped Broccoli?

Orange peel contains higher amounts of antioxidants, fiber, and vitamin C compared to frozen chopped broccoli. These nutrients can help support immune function, digestion, and overall health. However, both orange peel and broccoli offer unique health benefits, so it's important to include a variety of fruits and vegetables in your diet for optimal nutrition.

Can I lose weight easier by eating more Orange Peel or Frozen Chopped Broccoli?

Both orange peel and frozen chopped broccoli can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, it is important to focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins to support weight loss effectively. Incorporating a mix of different foods will provide essential nutrients and help you feel satisfied, making it easier to stick to your weight loss goals.

Should I eat more Orange Peel or more Frozen Chopped Broccoli to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of nutrient-dense foods that provide essential nutrients for muscle growth and recovery. Both orange peel and frozen chopped broccoli have their own nutritional benefits, but frozen chopped broccoli would be a better choice for muscle building as it is a good source of protein, fiber, vitamins, and minerals. Incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains along with plenty of fruits and vegetables will help support muscle growth and overall health.

What is the environmental impact of producing Orange Peel compared to Frozen Chopped Broccoli?

Producing orange peel has a lower environmental impact compared to frozen chopped broccoli. Oranges are typically grown in warmer climates and require less water and energy to produce compared to broccoli, which is a more resource-intensive crop. Additionally, orange peels can be composted or used in various ways, reducing waste, while broccoli packaging and processing can contribute to more waste and energy consumption.