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Comparing Nutrients in 300 calories Boiled BroccoliVS Oranges

Weight per 300 calories

Boiled Broccoli
857g
Oranges
638g

Raw Oranges have 1.3 times more energy per unit of mass than Boiled and Drained Broccoli, which is low in comparison to other foods. Boiled Broccoli having low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Broccoli
23%
9%
68%
Oranges
7%
2%
91%
300 kcal ▼

Macro Nutrients

Boiled Broccolivs 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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3.62%3.5g
Fat
0.79%0.77g
3.5 gvs0.77 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.1%0.68g
Saturated Fat
0.3%0.096g
0.68 gvs0.096 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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63.8%1g
Omega 3
2.8%0.045g
1 gvs0.045 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.57%0.44g
Omega 6
0.68%0.11g
0.44 gvs0.11 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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47.3%61.5g
Carbohydrate
57.7%75g
61.5 gvs75 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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16.4%12g
Sugars
82.3%59.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
12 gvs59.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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8.75%6.34g
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]
6.34 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%4.2g
Glucose
NA
4.2 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.69g
Sucrose
NA
0.69 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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74.4%28.3g
Fiber
40.3%15.3g
28.3 gvs15.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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36.4%20.4g
Protein
10.7%6g
20.4 gvs6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Broccolivs Oranges
73.3%660μg
Vitamin A
7.8%70.2μg
RAE, retinol activity equivalents
660 μgvs70.2 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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45%0.54mg
Vitamin B1
46.3%0.56mg
Thiamine
0.54 mgvs0.56 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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81%1.05mg
Vitamin B2
19.6%0.26mg
Riboflavin
1.05 mgvs0.26 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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29.6%4.74mg
Vitamin B3
11.3%1.8mg
Niacin, nicotinic acid, niacinamide
4.74 mgvs1.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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106%5.3mg
Vitamin B5
32%1.6mg
Pantothenic acid
5.3 mgvs1.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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132%1.7mg
Vitamin B6
29.5%0.38mg
Pyridoxine
1.7 mgvs0.38 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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231%926μg
Vitamin B9
48%191μg
Folates and Folic Acid
926 μgvs191 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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618%556mg
Vitamin C
377%340mg
Ascorbic acid
556 mgvs340 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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83%12.4mg
Vitamin E
7.66%1.15mg
Tocopherols and Tocotrienols
12.4 mgvs1.15 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1008%1209μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
1209 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Broccolivs Oranges
34.3%343mg
Calcium
25.5%255mg
343 mgvs255 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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58%0.52mg
Copper
32%0.29mg
0.52 mgvs0.29 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.86%34.3μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
34.3 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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71.8%5.74mg
Iron
7.98%0.64mg
5.74 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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43%180mg
Magnesium
15%64mg
180 mgvs64 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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72.3%1.66mg
Manganese
6.94%0.16mg
1.66 mgvs0.16 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
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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82%574mg
Phosphorus
12.8%89.4mg
574 mgvs89.4 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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74%2511mg
Potassium
34%1155mg
2511 mgvs1155 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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25%13.7μg
Selenium
5.8%3.2μg
13.7 μgvs3.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
23.4%351mg
Sodium
0%0mg
351 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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35%3.86mg
Zinc
4.06%0.45mg
3.86 mgvs0.45 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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20.7%765g
Water
15%554g
765 gvs554 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 Boiled Broccoli vs Oranges:
Comparing minerals per 300 calories for Boiled Broccoli vs Oranges:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliOrangesVS Frozen Chopped BroccoliBoiled BroccoliVS Valencia OrangesOrangesVS Valencia Oranges
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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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