Comparing Nutrients in 100 grams Broccoli Stalks VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Broccoli Stalks	33%	9%	58%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Broccoli Stalks	Florida Oranges	Recommended Dietary Allowance
Energy	0.97% 28kcal	1.6% 46kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.078% 0.025g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.03% 5.24g	8.88% 11.5g	130g per day for Men 19-50 years
Sugars	NA	12.6% 9.14g	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	NA	6.3% 2.4g	38g per day for Men 19-50 years
Protein	5.32% 2.98g	1.25% 0.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli Stalks	Florida Oranges	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.4% 0.065mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.15% 0.12mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	3.92% 0.051mg	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	17.8% 71μg	4.25% 17μg	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	104% 93mg	50% 45mg	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	NA	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Stalks	Florida Oranges	Recommended Dietary Allowance
Calcium	4.8% 48mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	4.33% 0.039mg	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	11% 0.88mg	1.13% 0.09mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	9.96% 0.23mg	1.04% 0.024mg	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	9.43% 66mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	9.56% 325mg	4.97% 169mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	0.73% 0.08mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.36% 87g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Stalks VS Florida Oranges per 100 g

Compare the macro and micronutrient content in 100 g of Broccoli Stalks versus 100 g of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Broccoli Stalks vs Florida Oranges:

• 100 grams of Broccoli Stalks have 1.8 times more Vitamin A, 3 times more Vitamin B2, 1.6 times more Vitamin B3, 2.1 times more Vitamin B5, 3.1 times more Vitamin B6, 4.2 times more Vitamin B9 and 2.1 times more Vitamin C than Florida Oranges.
• While 100 g of Raw Florida Oranges contain 1.5 times more Vitamin B1 than Raw Broccoli Stalks.
• 100 grams of Florida Oranges have insufficient amounts of Vitamin A
• Both Raw Broccoli Stalks as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Broccoli Stalks vs Florida Oranges:

• 100 grams of Broccoli Stalks have 9.8 times more Iron, 2.5 times more Magnesium, 9.5 times more Manganese, 5.5 times more Phosphorus, 1.9 times more Potassium, 6 times more Selenium and 5 times more Zinc than Florida Oranges.
• Both Broccoli Stalks and Florida Oranges contain similar levels of Calcium, Copper and Water per 100 grams.
• 100 grams of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Broccoli Stalks have 11.7 times more Omega 3 and 4.3 times more Protein than Florida Oranges.
• While 100 g of Raw Florida Oranges contain 2.2 times more Carbohydrate than Raw Broccoli Stalks.
• 100 grams of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Broccoli Stalks as well as Raw Florida Oranges provide inadequate amounts of Energy and Omega 6 in 100 grams.