Comparing Nutrients in 100 grams Florida Oranges VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Florida Oranges	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	1.6% 46kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	12.6% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	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	8.88% 11.5g	2.4% 3.12g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	0.86% 0.62g	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	0.33% 0.24g	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	% 0.23g	g per day for Men 19-50 years
Sucrose	NA	% 0.15g	g per day for Men 19-50 years
Fiber	6.3% 2.4g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	25.2% 227μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	8.96% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.92% 0.051mg	17% 0.22mg	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	4.25% 17μg	17.8% 71μg	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	50% 45mg	41% 37mg	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	1.2% 0.18mg	17% 2.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	213% 256μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	4.3% 43mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	8.33% 0.075mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	1.04% 0.024mg	16.5% 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	1.7% 12mg	11.7% 82mg	700mg per day for Men 19-50 years
Potassium	4.97% 169mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.73% 56mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	2.36% 87g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Cooked Broccoli Raab per 100 g

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

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

• 100 grams of Florida Oranges have 1.2 times more Vitamin C than Cooked Broccoli Raab.
• While 100 g of Cooked Broccoli Raab contain 20.6 times more Vitamin A, 1.7 times more Vitamin B1, 3.5 times more Vitamin B2, 5 times more Vitamin B3, 1.8 times more Vitamin B5, 4.3 times more Vitamin B6, 4.2 times more Vitamin B9, 14.1 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 100 grams of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Florida Oranges as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Florida Oranges vs Cooked Broccoli Raab:

• 100 g of Cooked Broccoli Raab contain 2.7 times more Calcium, 1.9 times more Copper, 14.1 times more Iron, 2.7 times more Magnesium, 15.8 times more Manganese, 6.8 times more Phosphorus, 2 times more Potassium, 2.6 times more Selenium, more Sodium and 6.8 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Cooked Broccoli Raab contain similar levels of 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 Florida Oranges have 3.7 times more Carbohydrate and 14.7 times more Sugars than Cooked Broccoli Raab.
• While 100 g of Cooked Broccoli Raab contain 18.3 times more Omega 3 and 5.5 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Cooked Broccoli Raab offer comparable quantities of Fiber per 100 grams.
• 100 grams of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Florida Oranges as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in 100 grams.