Comparing Nutrients in 100 grams Broccoli Raab VS Marmalade, orange

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Marmalade, orange	0%	0%	100%

Macro Nutrients

	Broccoli Raab	Marmalade, orange	Recommended Dietary Allowance
Energy	0.76% 22kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0% 0g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.2% 2.85g	51% 66.3g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	82.8% 60g	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	0.23% 0.17g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	1.84% 0.7g	38g per day for Men 19-50 years
Protein	5.66% 3.17g	0.54% 0.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Marmalade, orange	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	0.42% 0.005mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	1.92% 0.025mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.63% 1.22mg	0.33% 0.052mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.44% 0.32mg	0.3% 0.015mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	1.46% 0.019mg	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	20.8% 83μg	2.25% 9μg	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	22.4% 20mg	5.33% 4.8mg	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	11% 1.62mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	187% 224μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Marmalade, orange	Recommended Dietary Allowance
Calcium	11% 108mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	10% 0.09mg	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	26.8% 2.14mg	1.88% 0.15mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	0.48% 2mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	0.87% 0.02mg	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	10.4% 73mg	0.57% 4mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	1.1% 37mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	3.73% 56mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.9% 33.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Marmalade, orange per 100 g

Compare the macro and micronutrient content in 100 g of Broccoli Raab versus 100 g of Marmalade, orange to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Broccoli Raab vs Marmalade, orange:

• 100 grams of Broccoli Raab have 43.7 times more Vitamin A, 32.4 times more Vitamin B1, 5.2 times more Vitamin B2, 23.5 times more Vitamin B3, 21.5 times more Vitamin B5, 9 times more Vitamin B6, 9.2 times more Vitamin B9, 4.2 times more Vitamin C, 27 times more Vitamin E and more Vitamin K than Marmalade, orange.
• 100 grams of Marmalade, orange have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Marmalade, orange have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Broccoli Raab vs Marmalade, orange:

• 100 grams of Broccoli Raab have 2.8 times more Calcium, 14.3 times more Iron, 11 times more Magnesium, 19.8 times more Manganese, 18.3 times more Phosphorus, 5.3 times more Potassium, 19.3 times more Zinc and 2.8 times more Water than Marmalade, orange.
• While 100 g of Marmalade, orange contain 2.1 times more Copper and 1.7 times more Sodium than Raw Broccoli Raab.
• 100 grams of Marmalade, orange lack sufficient amounts of Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Raw Broccoli Raab as well as Marmalade, orange lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Broccoli Raab have more Omega 3, 3.9 times more Fiber and 10.6 times more Protein than Marmalade, orange.
• While 100 g of Marmalade, orange contain 11.2 times more Energy, 23.3 times more Carbohydrate and 157.9 times more Sugars than Raw Broccoli Raab.
• 100 grams of Broccoli Raab provide inadequate amounts of Energy
• 100 grams of Marmalade, orange provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Broccoli Raab as well as Marmalade, orange provide inadequate amounts of Omega 6 in 100 grams.