Comparing Nutrients in 7 ounces Valencia Oranges VS Broccoli Leaves

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Broccoli Leaves	34%	9%	57%

Macro Nutrients

	Valencia Oranges	Broccoli Leaves	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	7.72% 10g	130g per day for Men 19-50 years
Sugars	NA	4.05% 2.94g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	12% 4.56g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	10.6% 5.9g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Broccoli Leaves	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	7.9% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	24.3% 0.32mg	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	19.3% 77.4μg	35.2% 141μg	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	107% 96mg	206% 185mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Broccoli Leaves	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	9.92% 0.089mg	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	2.23% 0.18mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	19.8% 0.45mg	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	4.8% 33.7mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Broccoli Leaves per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Broccoli Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Valencia Oranges have 1.3 times more Vitamin B1 than Broccoli Leaves.
• While 7 oz of Raw Broccoli Leaves contain 3 times more Vitamin B2, 2.3 times more Vitamin B3, 2.1 times more Vitamin B5, 2.5 times more Vitamin B6, 1.8 times more Vitamin B9 and 1.9 times more Vitamin C than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Raw Valencia Oranges as well as Raw Broccoli Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Broccoli Leaves:

• 7 oz of Raw Broccoli Leaves contain 9.8 times more Iron, 2.5 times more Magnesium, 10 times more Manganese, 3.9 times more Phosphorus, 1.8 times more Potassium and 6.7 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Broccoli Leaves contain similar levels of Calcium, Copper and Water per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 2.3 times more Carbohydrate than Broccoli Leaves.
• While 7 oz of Raw Broccoli Leaves contain 8.1 times more Omega 3 and 2.9 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Broccoli Leaves offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Valencia Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Valencia Oranges as well as Raw Broccoli Leaves provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Valencia Oranges VS Broccoli Leaves

What are the health benefits of Valencia Oranges compared to Broccoli Leaves?

Valencia oranges are a good source of vitamin C, which supports immune function and skin health. They also contain fiber, which aids in digestion. Broccoli leaves are rich in vitamins A, C, and K, as well as calcium and iron. They provide antioxidants and support bone health. Both are nutritious options, but broccoli leaves offer a wider range of vitamins and minerals.

Can I lose weight easier by eating more Valencia Oranges or Broccoli Leaves?

Both Valencia oranges and broccoli leaves can be part of a healthy weight loss diet due to their low calorie and high nutrient content. However, broccoli leaves are lower in calories and higher in fiber compared to Valencia oranges, making them a more filling and nutrient-dense option for weight loss. Including a variety of fruits and vegetables in your diet, along with other whole foods, regular exercise, and proper hydration, can help support weight loss efforts.

Should I eat more Valencia Oranges or more Broccoli Leaves to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both Valencia oranges and broccoli leaves are nutritious options, but broccoli leaves are a better choice for muscle building as they are higher in protein and essential amino acids compared to oranges. Incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains along with regular strength training will support muscle growth and recovery.

What is the environmental impact of producing Valencia Oranges compared to Broccoli Leaves?

Valencia Oranges have a higher environmental impact compared to Broccoli Leaves. Oranges require more water, land, and resources to grow, while broccoli leaves are more resource-efficient and have a lower carbon footprint. Choosing broccoli leaves over oranges can help reduce environmental impact.