Comparing Nutrients in 100 grams Valencia Oranges VS Chinese Broccoli

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Chinese Broccoli	16%	23%	61%

Macro Nutrients

	Valencia Oranges	Chinese Broccoli	Recommended Dietary Allowance
Energy	1.7% 49kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.78% 0.76g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.47% 0.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.15% 12g	3.6% 4.67g	130g per day for Men 19-50 years
Sugars	NA	1.2% 0.88g	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	6.58% 2.5g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	2.14% 1.2g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	9.56% 86μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	2.87% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	5.7% 0.074mg	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	9.75% 39μg	26% 104μg	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	54% 48.5mg	33% 29.6mg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	74.3% 89μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Chinese Broccoli	Recommended Dietary Allowance
Calcium	4% 40mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	7.1% 0.064mg	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	1.13% 0.09mg	7.38% 0.59mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	4.52% 19mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	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	2.43% 17mg	6.14% 43mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	8.06% 274mg	3400mg per day for Men 19-50 years
Selenium	NA	2.55% 1.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	2.33% 86.3g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Valencia Oranges vs Chinese Broccoli:

• Raw Valencia Oranges have 1.6 times more Vitamin C than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains 7.2 times more Vitamin A, 3.8 times more Vitamin B2, 1.7 times more Vitamin B3 and 2.7 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Chinese Broccoli have similar amounts of Vitamin B1 and Vitamin B6 per 100 g.
• Both Raw Valencia Oranges as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Valencia Oranges vs Chinese Broccoli:

• Raw Chinese Broccoli contains 2.6 times more Calcium, 1.7 times more Copper, 6.6 times more Iron, 1.9 times more Magnesium, 2.5 times more Phosphorus, 1.5 times more Potassium and 6.8 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Chinese Broccoli have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Valencia Oranges have 1.9 times more Energy and 2.5 times more Carbohydrate than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains 16.9 times more Omega 3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Chinese Broccoli have similar amounts of Fiber and Protein per 100 g.
• Both Raw Valencia Oranges as well as Raw Chinese Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.