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Comparing Nutrients in 300 calories Chinese BroccoliVS Valencia Oranges

Weight per 300 calories

Chinese Broccoli
1154g
Valencia Oranges
612g

Raw Valencia Oranges have 1.9 times more energy per unit of mass than Raw Chinese Broccoli, which is low in comparison to other foods. Chinese Broccoli having very low energy density.

Which food has more nutrients per 300 calories - Chinese Broccoli or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Chinese Broccoli
16%
23%
61%
Valencia Oranges
8%
5%
87%
300 kcal ▼

Macro Nutrients

Chinese Broccolivs Valencia Oranges
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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9.04%8.77g
Fat
1.9%1.84g
8.77 gvs1.84 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.2%1.34g
Saturated Fat
0.67%0.21g
1.34 gvs0.21 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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195%3.13g
Omega 3
6.12%0.098g
3.13 gvs0.098 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.43%0.92g
Omega 6
1.6%0.27g
0.92 gvs0.27 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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41.4%54g
Carbohydrate
56%72.8g
54 gvs72.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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14%10g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
10 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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79%30g
Fiber
40.3%15.3g
30 gvs15.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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24.7%14g
Protein
11.4%6.37g
14 gvs6.37 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Chinese Broccolivs Valencia Oranges
110%992μg
Vitamin A
8.16%73.5μg
RAE, retinol activity equivalents
992 μgvs73.5 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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96%1.15mg
Vitamin B1
44.4%0.53mg
Thiamine
1.15 mgvs0.53 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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136%1.77mg
Vitamin B2
19%0.24mg
Riboflavin
1.77 mgvs0.24 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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33%5.3mg
Vitamin B3
10.5%1.68mg
Niacin, nicotinic acid, niacinamide
5.3 mgvs1.68 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
30.6%1.53mg
Pantothenic acid
NA mgvs1.53 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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65.7%0.85mg
Vitamin B6
29.7%0.39mg
Pyridoxine
0.85 mgvs0.39 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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300%1200μg
Vitamin B9
59.7%239μg
Folates and Folic Acid
1200 μgvs239 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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379%342mg
Vitamin C
330%297mg
Ascorbic acid
342 mgvs297 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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38.5%5.77mg
Vitamin E
NA
Tocopherols and Tocotrienols
5.77 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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857%1028μg
Vitamin K
NA
Phytomenadione or phylloquinone
1028 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Chinese Broccolivs Valencia Oranges
121%1212mg
Calcium
24.5%245mg
1212 mgvs245 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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82%0.74mg
Copper
25%0.23mg
0.74 mgvs0.23 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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85%6.8mg
Iron
6.9%0.55mg
6.8 mgvs0.55 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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52%219mg
Magnesium
14.6%61.2mg
219 mgvs61.2 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
6.12%0.14mg
NA mgvs0.14 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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71%496mg
Phosphorus
15%104mg
496 mgvs104 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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93%3162mg
Potassium
32.2%1096mg
3162 mgvs1096 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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29.4%16μg
Selenium
NA
16 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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5.4%80.8mg
Sodium
0%0mg
80.8 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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43%4.73mg
Zinc
3.34%0.37mg
4.73 mgvs0.37 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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29%1068g
Water
14.3%529g
1068 gvs529 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Chinese Broccoli vs Valencia Oranges:
Comparing minerals per 300 calories for Chinese Broccoli vs Valencia Oranges:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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