Comparing Nutrients in 7 ounces Tangerines VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Tangerines	5%	5%	90%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Tangerines	Boiled Broccoli	Recommended Dietary Allowance
Energy	3.63% 105kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.62g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	11% 14.2g	130g per day for Men 19-50 years
Sugars	29% 21g	3.8% 2.76g	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	6.57% 4.76g	2.03% 1.47g	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	% 4.23g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 12g	% 0.16g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	2.87% 1.6g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Tangerines	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	7.5% 67.5μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.66% 0.75mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.57% 0.43mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	30.5% 0.4mg	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	7.94% 31.8μg	53.6% 214μg	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	59% 53mg	143% 129mg	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	2.65% 0.4mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tangerines	Boiled Broccoli	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	3.72% 0.3mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	3.36% 0.077mg	16.7% 0.38mg	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	5.67% 39.7mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	4.57% 169g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tangerines vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 2.3 times more Vitamin A, 3.4 times more Vitamin B2, 1.5 times more Vitamin B3, 2.9 times more Vitamin B5, 2.6 times more Vitamin B6, 6.8 times more Vitamin B9, 2.4 times more Vitamin C, 7.3 times more Vitamin E and more Vitamin K than Raw Tangerines.
• Both Raw Tangerines and Boiled and Drained Broccoli have similar amounts of Vitamin B1 per 7 oz.
• Both Raw Tangerines as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tangerines vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 1.5 times more Copper, 4.5 times more Iron, 1.8 times more Magnesium, 5 times more Manganese, 3.4 times more Phosphorus, 1.8 times more Potassium, 16 times more Selenium, 20.5 times more Sodium and 6.4 times more Zinc than Raw Tangerines.
• Both Raw Tangerines and Boiled and Drained Broccoli have similar amounts of Calcium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Tangerines have 1.5 times more Energy, 1.9 times more Carbohydrate, 7.6 times more Sugars and 3.2 times more Fructose than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 6.6 times more Omega 3, 1.8 times more Fiber and 2.9 times more Protein than Raw Tangerines.
• Both Raw Tangerines as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.