Comparing Nutrients in 7 ounces Oranges with Peel VS Chinese Broccoli

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Chinese Broccoli	16%	23%	61%

Macro Nutrients

	Oranges with Peel	Chinese Broccoli	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	33.6% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	7.13% 9.27g	130g per day for Men 19-50 years
Sugars	NA	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	23.5% 8.93g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	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	7.63% 0.099mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	65.3% 58.7mg	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	NA	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	147% 177μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Chinese Broccoli	Recommended Dietary Allowance
Calcium	14% 139mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	12% 85.3mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Chinese Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel 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 Oranges with Peel vs Chinese Broccoli:

• 7 ounces of Oranges with Peel have 1.3 times more Vitamin B6 and 2.4 times more Vitamin C than Chinese Broccoli.
• While 7 oz of Raw Chinese Broccoli contain 6.6 times more Vitamin A, 3.1 times more Vitamin B2 and 3.5 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Chinese Broccoli provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Chinese Broccoli:

• 7 ounces of Oranges with Peel have 1.4 times more Iron than Chinese Broccoli.
• While 7 oz of Raw Chinese Broccoli contain 1.5 times more Calcium, 1.4 times more Magnesium, 2 times more Phosphorus, 1.4 times more Potassium, 2 times more Selenium and 3.7 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Chinese Broccoli contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 2.4 times more Energy, 3.3 times more Carbohydrate and 1.7 times more Fiber than Chinese Broccoli.
• While 7 oz of Raw Chinese Broccoli contain 16.9 times more Omega 3 than Raw Oranges with Peel .
• Both Oranges with Peel and Chinese Broccoli offer comparable quantities of Protein per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• 7 ounces of Chinese Broccoli provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Chinese Broccoli provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Chinese Broccoli

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

Oranges with peel are a good source of vitamin C, fiber, and antioxidants. Eating the peel can provide additional nutrients and may help improve digestion. Chinese broccoli, on the other hand, is rich in vitamins A, C, and K, as well as minerals like calcium and iron. Both foods offer unique health benefits, so including a variety of fruits and vegetables in your diet is important for overall health.

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

Both oranges with peel and Chinese broccoli can be beneficial for weight loss due to their high fiber content and low calorie density. Oranges with peel are a good source of vitamin C and antioxidants, while Chinese broccoli is rich in vitamins A, C, and K. Ultimately, weight loss is achieved by creating a calorie deficit, so incorporating a variety of fruits and vegetables into your diet, along with other whole foods and regular physical activity, is key for successful weight management.

Should I eat more Oranges with Peel or more Chinese 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 plant-based protein sources. Chinese broccoli is a good source of protein, but if you are looking to increase muscle mass, you may want to consider incorporating more protein-rich foods such as legumes, tofu, tempeh, quinoa, and nuts and seeds into your diet. Oranges with peel can be a good source of vitamin C and fiber, but they are not a significant source of protein for muscle building.

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

Oranges with peel have a higher environmental impact compared to Chinese broccoli due to factors such as water usage, pesticide use, and transportation emissions. Oranges require more water to grow and are often sprayed with pesticides, while Chinese broccoli is a leafy green vegetable that typically requires less water and fewer pesticides. Additionally, oranges are often transported long distances, contributing to carbon emissions, whereas Chinese broccoli is more likely to be locally sourced. Overall, choosing Chinese broccoli over oranges can help reduce environmental impact.