Comparing Nutrients in 7 ounces Florida Oranges VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Florida Oranges	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.15% 91kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.43% 0.073g	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	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	25% 18g	4.02% 2.9g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	7.94% 0.071mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	22% 0.51mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Frozen Broccoli Spears per 7 oz

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

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

• 7 ounces of Florida Oranges have 1.4 times more Vitamin B1 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 5.2 times more Vitamin A, 2.9 times more Vitamin B2, 3.4 times more Vitamin B6, 5.5 times more Vitamin B9, 1.5 times more Vitamin C, 7.5 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Frozen Broccoli Spears provide similar amounts of Vitamin B3 and Vitamin B5 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 Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Frozen Broccoli Spears:

• 7 oz of Frozen Broccoli Spears contain 8 times more Iron, 1.6 times more Magnesium, 10.7 times more Manganese, 4.9 times more Phosphorus, 1.5 times more Potassium, 3.8 times more Selenium and 4.3 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Frozen Broccoli Spears contain similar levels of Calcium, Copper and Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 2.2 times more Carbohydrate and 6.2 times more Sugars than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 11.4 times more Omega 3, 1.3 times more Fiber and 4.4 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Florida Oranges as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Florida Oranges VS Frozen Broccoli Spears

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

Florida oranges are a great source of vitamin C, which supports immune function and skin health. They also contain fiber, which is important for digestive health. On the other hand, frozen broccoli spears are rich in vitamins A, C, and K, as well as minerals like calcium and iron. They also provide antioxidants that can help reduce inflammation and lower the risk of chronic diseases. Both options offer unique health benefits, so including a variety of fruits and vegetables in your diet is key for overall health.

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

Both Florida Oranges and Frozen Broccoli Spears can be beneficial for weight loss due to their low calorie and high fiber content. However, broccoli spears are lower in calories and higher in fiber compared to oranges, making them a more effective choice for weight loss. Additionally, broccoli is a good source of vitamins and minerals that are important for overall health. Incorporating a variety of fruits and vegetables into your diet, including both oranges and broccoli, can help support weight loss and overall well-being.

Should I eat more Florida Oranges or more Frozen Broccoli Spears 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 Florida Oranges and Frozen Broccoli Spears are nutritious options, but for muscle gain, you may want to prioritize protein-rich foods such as legumes, tofu, tempeh, quinoa, nuts, and seeds. Incorporating a variety of these plant-based protein sources into your diet can help support muscle growth and recovery.

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

The environmental impact of producing Florida Oranges is generally higher than that of Frozen Broccoli Spears. Oranges require more water, pesticides, and transportation compared to broccoli, which can be grown in a wider range of climates and typically requires fewer resources to produce. Choosing Frozen Broccoli Spears over Florida Oranges can help reduce your carbon footprint and support more sustainable food choices.