Comparing Nutrients in 1 kilogram Frozen Broccoli SpearsVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Frozen Broccoli Spears

33%

59%

Valencia Oranges

87%

1 kg ▼

Macro Nutrients

Frozen Broccoli Spearsvs Valencia Oranges

10%290kcal

Energy

17%490kcal

290 kcalvs490 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

3.5%3.4g

Fat

3.1%3g

3.4 gvs3 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat

1.63%0.52g

Saturated Fat

1.1%0.35g

0.52 gvs0.35 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat

78%1.25g

Omega 3

10%0.16g

1.25 gvs0.16 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3

2.18%0.37g

Omega 6

2.6%0.44g

0.37 gvs0.44 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

41%53.5g

Carbohydrate

91%119g

53.5 gvs119 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate

20.3%14.7g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

14.7 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars

Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose

Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose

Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose

79%30g

Fiber

65.8%25g

30 gvs25 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber

54.6%30.6g

Protein

18.6%10.4g

30.6 gvs10.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Frozen Broccoli Spearsvs Valencia Oranges

63.3%570μg

Vitamin A

13.3%120μg

RAE, retinol activity equivalents

570 μgvs120 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

60%0.72mg

Vitamin B1

72.5%0.87mg

Thiamine

0.72 mgvs0.87 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

87.7%1.14mg

Vitamin B2

30.8%0.4mg

Riboflavin

1.14 mgvs0.4 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

29%4.62mg

Vitamin B3

17%2.74mg

Niacin, nicotinic acid, niacinamide

4.62 mgvs2.74 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

48.4%2.42mg

Vitamin B5

50%2.5mg

Pantothenic acid

2.42 mgvs2.5 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

135%1.75mg

Vitamin B6

48.5%0.63mg

Pyridoxine

1.75 mgvs0.63 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

235%940μg

Vitamin B9

98%390μg

Folates and Folic Acid

940 μgvs390 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

759%683mg

Vitamin C

539%485mg

Ascorbic acid

683 mgvs485 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

90%13.5mg

Vitamin E

Tocopherols and Tocotrienols

13.5 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E

845%1014μg

Vitamin K

Phytomenadione or phylloquinone

1014 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Frozen Broccoli Spearsvs Valencia Oranges

41%410mg

Calcium

40%400mg

410 mgvs400 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium

40%0.36mg

Copper

41%0.37mg

0.36 mgvs0.37 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride

90%7.2mg

Iron

11.3%0.9mg

7.2 mgvs0.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron

38%160mg

Magnesium

24%100mg

160 mgvs100 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium

111%2.56mg

Manganese

10%0.23mg

2.56 mgvs0.23 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum

84.3%590mg

Phosphorus

24.3%170mg

590 mgvs170 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus

73.5%2500mg

Potassium

52.6%1790mg

2500 mgvs1790 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium

34.5%19μg

Selenium

19 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium

11.3%170mg

Sodium

0%0mg

170 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium

31%3.4mg

Zinc

5.45%0.6mg

3.4 mgvs0.6 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc

24.5%906g

Water

23.3%863g

906 gvs863 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Valencia Oranges:

Frozen Broccoli Spears have 4.8 times more Vitamin A, 2.9 times more Vitamin B2, 1.7 times more Vitamin B3, 2.8 times more Vitamin B6, 2.4 times more Vitamin B9 and 1.4 times more Vitamin C than Raw Valencia Oranges.
Both Frozen Broccoli Spears and Raw Valencia Oranges have similar amounts of Vitamin B1 and Vitamin B5 per 1 kg.
Both Frozen Broccoli Spears as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Valencia Oranges:

Frozen Broccoli Spears have 8 times more Iron, 1.6 times more Magnesium, 11.1 times more Manganese, 3.5 times more Phosphorus, 1.4 times more Potassium, more Sodium and 5.7 times more Zinc than Raw Valencia Oranges.
Both Frozen Broccoli Spears and Raw Valencia Oranges have similar amounts of Calcium, Copper and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Frozen Broccoli Spears have 7.8 times more Omega 3 and 2.9 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.7 times more Energy and 2.2 times more Carbohydrate than Frozen Broccoli Spears.
Both Frozen Broccoli Spears and Raw Valencia Oranges have similar amounts of Fiber per 1 kg.
Both Frozen Broccoli Spears as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Frozen Broccoli SpearsVS Boiled Spears Frozen BroccoliValencia OrangesVS Boiled Spears Frozen BroccoliFrozen Broccoli SpearsVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 1 kilogram Frozen Broccoli SpearsVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: