Comparing Nutrients in 7 ounces Oranges with Peel VS Broccoli Leaves

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Broccoli Leaves	34%	9%	57%

Macro Nutrients

	Oranges with Peel	Broccoli Leaves	Recommended Dietary Allowance
Energy	4.3% 125kcal	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	23.7% 30.8g	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	23.5% 8.93g	12% 4.56g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	10.6% 5.9g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Broccoli Leaves	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	7.9% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	206% 185mg	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	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

	Oranges with Peel	Broccoli Leaves	Recommended Dietary Allowance
Calcium	14% 139mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.86% 180g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Oranges with Peel have 1.5 times more Vitamin B1 than Broccoli Leaves.
• While 7 oz of Raw Broccoli Leaves contain 2.4 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B5, 1.7 times more Vitamin B6, 2.4 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Oranges with Peel .
• Both Raw Oranges with Peel as well as Raw Broccoli Leaves have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 1.5 times more Calcium and 1.3 times more Copper than Broccoli Leaves.
• While 7 oz of Raw Broccoli Leaves contain 1.8 times more Magnesium, 3 times more Phosphorus, 1.7 times more Potassium, 4.3 times more Selenium and 3.6 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Broccoli Leaves contain similar levels of Iron 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 2.3 times more Energy, 3.1 times more Carbohydrate and 2 times more Fiber than Broccoli Leaves.
• While 7 oz of Raw Broccoli Leaves contain 8.1 times more Omega 3 and 2.3 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• 7 ounces of Broccoli Leaves provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Broccoli Leaves provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Broccoli Leaves

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

Oranges with peel are a good source of vitamin C, fiber, and antioxidants. Eating the peel can provide additional nutrients and fiber. Broccoli leaves are also nutritious, providing vitamins A, C, and K, as well as fiber and antioxidants. Both foods offer 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 Oranges with Peel or Broccoli Leaves?

Both oranges with peel and broccoli leaves are nutritious foods that can support weight loss. Oranges with peel are high in fiber, which can help you feel full and satisfied, potentially leading to consuming fewer calories overall. The peel also contains antioxidants and nutrients that can support your overall health. Broccoli leaves are also high in fiber and low in calories, making them a great option for weight loss. They are also rich in vitamins, minerals, and antioxidants that can support your health and well-being. Ultimately, incorporating a variety of fruits, vegetables, and whole foods into your diet, along with regular physical activity, is key to achieving and maintaining a healthy weight.

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

Both oranges with peel and broccoli leaves are nutritious options for muscle gain, but broccoli leaves are a better choice as they are rich in protein, iron, and calcium which are essential nutrients for muscle growth and repair. Additionally, broccoli leaves are also high in antioxidants and fiber which can support overall health and digestion. Incorporating a variety of plant-based foods like broccoli leaves into your diet along with a balanced intake of protein sources will help support muscle growth and recovery while training consistently.

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

Oranges with peel have a higher environmental impact compared to broccoli leaves. Oranges require more water, land, and resources to grow, harvest, and transport. Broccoli leaves are more sustainable as they are often a byproduct of broccoli production and can be utilized without additional resources. Choosing broccoli leaves over oranges can help reduce environmental impact.