Comparing Nutrients in 7 ounces Navel Oranges VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Broccoli	27%	8%	65%

Macro Nutrients

	Navel Oranges	Broccoli	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	10% 13g	130g per day for Men 19-50 years
Sugars	23.3% 17g	4.65% 3.37g	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	6.16% 4.47g	1.86% 1.35g	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	% 3.9g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 0.2g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Broccoli	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	31.3% 125μg	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	130% 117mg	197% 177mg	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% 0.3mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Broccoli	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	11% 0.097mg	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	3.22% 0.26mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	18% 0.42mg	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	6.52% 45.6mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	4.37% 65.5mg	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	4.6% 171g	4.8% 177g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains 2.6 times more Vitamin A, 2.3 times more Vitamin B2, 1.5 times more Vitamin B3, 2.2 times more Vitamin B5, 2.2 times more Vitamin B6, 1.9 times more Vitamin B9, 1.5 times more Vitamin C, 5.2 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Broccoli have similar amounts of Vitamin B1 per 7 oz.
• Both Raw Navel Oranges as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Navel Oranges vs Broccoli:

• Raw Broccoli contains 1.3 times more Copper, 5.6 times more Iron, 1.9 times more Magnesium, 7.2 times more Manganese, 2.9 times more Phosphorus, 1.9 times more Potassium, more Selenium, 33 times more Sodium and 5.1 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Broccoli have similar amounts of Calcium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Navel Oranges have 1.4 times more Energy, 1.9 times more Carbohydrate, 5 times more Sugars and 3.3 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 7 times more Omega 3 and 3.1 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Broccoli have similar amounts of Fiber per 7 oz.
• Both Raw Navel Oranges as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.