Comparing Nutrients in 1 kilogram OrangesVS Flower Clusters Broccoli

Macros Ratio

Protein Fat Carbs

Oranges

91%

Flower Clusters Broccoli

34%

57%

1 kg ▼

Macro Nutrients

Orangesvs Flower Clusters Broccoli

16.2%470kcal

Energy

9.66%280kcal

470 kcalvs280 kcal

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

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1.24%1.2g

Fat

3.6%3.5g

1.2 gvs3.5 g

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

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0.47%0.15g

Saturated Fat

1.7%0.54g

0.15 gvs0.54 g

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

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4.38%0.07g

Omega 3

80.6%1.3g

0.07 gvs1.3 g

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

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1.06%0.18g

Omega 6

2.24%0.38g

0.18 gvs0.38 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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90%118g

Carbohydrate

39%50.6g

118 gvs50.6 g

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

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129%94g

Sugars

20.4%15g

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

94 gvs15 g

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

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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 .

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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63%24g

Fiber

60.5%23g

24 gvs23 g

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

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16.8%9.4g

Protein

53.2%30g

9.4 gvs30 g

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

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Vitamins

Orangesvs Flower Clusters Broccoli

12.2%110μg

Vitamin A

RAE, retinol activity equivalents

110 μgvsNA μg

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

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72.5%0.87mg

Vitamin B1

54%0.65mg

Thiamine

0.87 mgvs0.65 mg

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

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30.8%0.4mg

Vitamin B2

92%1.2mg

Riboflavin

0.4 mgvs1.2 mg

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

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17.6%2.82mg

Vitamin B3

40%6.38mg

Niacin, nicotinic acid, niacinamide

2.82 mgvs6.38 mg

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

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50%2.5mg

Vitamin B5

107%5.35mg

Pantothenic acid

2.5 mgvs5.35 mg

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

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46%0.6mg

Vitamin B6

122%1.6mg

Pyridoxine

0.6 mgvs1.6 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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75%300μg

Vitamin B9

178%710μg

Folates and Folic Acid

300 μgvs710 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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591%532mg

Vitamin C

1036%932mg

Ascorbic acid

532 mgvs932 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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12%1.8mg

Vitamin E

Tocopherols and Tocotrienols

1.8 mgvsNA mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

Orangesvs Flower Clusters Broccoli

40%400mg

Calcium

48%480mg

400 mgvs480 mg

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

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50%0.45mg

Copper

50%0.45mg

0.45 mgvs0.45 mg

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

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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 .

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12.5%1mg

Iron

110%8.8mg

1 mgvs8.8 mg

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

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24%100mg

Magnesium

59.5%250mg

100 mgvs250 mg

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

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11%0.25mg

Manganese

100%2.3mg

0.25 mgvs2.3 mg

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

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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 .

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20%140mg

Phosphorus

94%660mg

140 mgvs660 mg

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

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53.2%1810mg

Potassium

96%3250mg

1810 mgvs3250 mg

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

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9.1%5μg

Selenium

54.5%30μg

5 μgvs30 μg

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

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0%0mg

Sodium

18%270mg

0 mgvs270 mg

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

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6.36%0.7mg

Zinc

36.4%4mg

0.7 mgvs4 mg

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

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23.4%868g

Water

24.5%907g

868 gvs907 g

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

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Lets compare vitamin content per 1 kilogram of Oranges vs Flower Clusters Broccoli:

Raw Oranges have 1.3 times more Vitamin B1 than Raw Flower Clusters Broccoli.
While Raw Flower Clusters Broccoli contain 3 times more Vitamin B2, 2.3 times more Vitamin B3, 2.1 times more Vitamin B5, 2.7 times more Vitamin B6, 2.4 times more Vitamin B9 and 1.8 times more Vitamin C than Raw Oranges.
Both Raw Oranges as well as Raw Flower Clusters Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Flower Clusters Broccoli:

Raw Flower Clusters Broccoli contain 8.8 times more Iron, 2.5 times more Magnesium, 9.2 times more Manganese, 4.7 times more Phosphorus, 1.8 times more Potassium, 6 times more Selenium, more Sodium and 5.7 times more Zinc than Raw Oranges.
Both Raw Oranges and Raw Flower Clusters Broccoli have similar amounts of Calcium, Copper and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Raw Oranges have 1.7 times more Energy, 2.3 times more Carbohydrate and 6.3 times more Sugars than Raw Flower Clusters Broccoli.
While Raw Flower Clusters Broccoli contain 18.4 times more Omega 3 and 3.2 times more Protein than Raw Oranges.
Both Raw Oranges and Raw Flower Clusters Broccoli have similar amounts of Fiber per 1 kg.
Both Raw Oranges as well as Raw Flower Clusters Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

OrangesVS Valencia OrangesFlower Clusters BroccoliVS Valencia OrangesOrangesVS Broccoli StalksFlower Clusters BroccoliVS Broccoli Stalks

Compare Foods

Comparing Nutrients in 1 kilogram OrangesVS Flower Clusters Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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