Comparing Nutrients in 7 ounces Florida Oranges VS Chinese Broccoli

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Chinese Broccoli	16%	23%	61%

Macro Nutrients

	Florida Oranges	Chinese Broccoli	Recommended Dietary Allowance
Energy	3.15% 91kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	33.6% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	7.13% 9.27g	130g per day for Men 19-50 years
Sugars	25% 18g	2.4% 1.75g	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	12.5% 4.76g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	19% 171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	11.3% 0.15mg	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	8.43% 33.7μg	51.6% 206μg	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	99% 89.3mg	65.3% 58.7mg	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	2.4% 0.36mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	147% 177μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Chinese Broccoli	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	14% 0.13mg	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	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	NA	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	3.4% 24mg	12% 85.3mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Chinese Broccoli per 7 oz

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

Lets compare vitamin content per 7 ounces of Florida Oranges vs Chinese Broccoli:

• 7 ounces of Florida Oranges have 1.5 times more Vitamin C than Chinese Broccoli.
• While 7 oz of Raw Chinese Broccoli contain 7.8 times more Vitamin A, 3.8 times more Vitamin B2, 1.5 times more Vitamin B6, 6.1 times more Vitamin B9, 2.8 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Chinese Broccoli provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Florida Oranges as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Chinese Broccoli:

• 7 oz of Raw Chinese Broccoli contain 2.4 times more Calcium, 1.6 times more Copper, 6.6 times more Iron, 1.9 times more Magnesium, 3.6 times more Phosphorus, 1.6 times more Potassium, 2.8 times more Selenium and 5.1 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Chinese Broccoli contain similar levels of Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 2.5 times more Carbohydrate and 10.4 times more Sugars than Chinese Broccoli.
• While 7 oz of Raw Chinese Broccoli contain 24.6 times more Omega 3 and 1.7 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Chinese Broccoli offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Florida Oranges as well as Raw Chinese Broccoli provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Florida Oranges VS Chinese Broccoli

What are the health benefits of Florida Oranges compared to Chinese Broccoli?

Florida oranges are a great source of vitamin C, which supports immune function and skin health. They also contain fiber, which aids in digestion. Chinese broccoli, on the other hand, is rich in vitamins A, C, and K, as well as calcium and iron. It is a good source of antioxidants and may help support bone health. Both options offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is important for overall health.

Can I lose weight easier by eating more Florida Oranges or Chinese Broccoli?

Both Florida Oranges and Chinese Broccoli can be part of a healthy weight loss diet due to their high fiber and nutrient content. However, weight loss ultimately comes down to creating a calorie deficit, so it's important to focus on overall calorie intake and a balanced diet that includes a variety of fruits, vegetables, whole grains, and lean proteins. Incorporating both Florida Oranges and Chinese Broccoli into your meals can help support your weight loss goals.

Should I eat more Florida Oranges or more Chinese Broccoli to gain more muscles while training consistently?

To gain more muscles while training consistently, it is recommended to consume a variety of plant-based foods that are rich in protein, vitamins, and minerals. Both Florida Oranges and Chinese Broccoli are nutritious options, but Chinese Broccoli is higher in protein and essential nutrients like iron and calcium, which are important for muscle growth and recovery. Therefore, incorporating more Chinese Broccoli into your diet may be beneficial for muscle development.

What is the environmental impact of producing Florida Oranges compared to Chinese Broccoli?

Producing Florida oranges typically has a higher environmental impact compared to Chinese broccoli due to factors such as water usage, pesticide use, transportation emissions, and land usage. Oranges require more water and pesticides to grow, and they are often transported long distances, contributing to carbon emissions. Chinese broccoli, on the other hand, is a leafy green vegetable that generally requires less water and pesticides to cultivate. Additionally, Chinese broccoli can be grown locally in many regions, reducing the carbon footprint associated with transportation.