Comparing Nutrients in 300 calories Boiled Spears Frozen BroccoliVS Valencia Oranges

Weight per 300 calories

Boiled Spears Frozen Broccoli

1071g

Valencia Oranges

612g

Raw Valencia Oranges have 1.8 times more energy per unit of mass than Boiled and Drained Spears Frozen Broccoli, which is low in comparison to other foods. Boiled Spears Frozen Broccoli having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Spears Frozen Broccoli

36%

61%

Valencia Oranges

87%

300 kcal ▼

Macro Nutrients

Boiled Spears Frozen 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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1.2%1.18g

Fat

1.9%1.84g

1.18 gvs1.84 g

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

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0.6%0.19g

Saturated Fat

0.67%0.21g

0.19 gvs0.21 g

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

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28%0.45g

Omega 3

6.12%0.098g

0.45 gvs0.098 g

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

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0.82%0.14g

Omega 6

1.6%0.27g

0.14 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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44%57.4g

Carbohydrate

56%72.8g

57.4 gvs72.8 g

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

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21.7%15.8g

Sugars

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

15.8 gvsNA 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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84.6%32g

Fiber

40.3%15.3g

32 gvs15.3 g

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

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59.3%33.2g

Protein

11.4%6.37g

33.2 gvs6.37 g

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

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Vitamins

Boiled Spears Frozen Broccolivs Valencia Oranges

60.7%546μg

Vitamin A

8.16%73.5μg

RAE, retinol activity equivalents

546 μgvs73.5 μg

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

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49%0.59mg

Vitamin B1

44.4%0.53mg

Thiamine

0.59 mgvs0.53 mg

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

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66.8%0.87mg

Vitamin B2

19%0.24mg

Riboflavin

0.87 mgvs0.24 mg

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

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30.7%4.9mg

Vitamin B3

10.5%1.68mg

Niacin, nicotinic acid, niacinamide

4.9 mgvs1.68 mg

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

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58.7%2.94mg

Vitamin B5

30.6%1.53mg

Pantothenic acid

2.94 mgvs1.53 mg

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

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107%1.4mg

Vitamin B6

29.7%0.39mg

Pyridoxine

1.4 mgvs0.39 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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80.4%321μg

Vitamin B9

59.7%239μg

Folates and Folic Acid

321 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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477%430mg

Vitamin C

330%297mg

Ascorbic acid

430 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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94%14mg

Vitamin E

Tocopherols and Tocotrienols

14 mgvsNA mg

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

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787%944μg

Vitamin K

Phytomenadione or phylloquinone

944 μgvsNA μg

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

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Minerals

Boiled Spears Frozen Broccolivs Valencia Oranges

54.6%546mg

Calcium

24.5%245mg

546 mgvs245 mg

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

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51%0.46mg

Copper

25%0.23mg

0.46 mgvs0.23 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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81.7%6.54mg

Iron

6.9%0.55mg

6.54 mgvs0.55 mg

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

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51%214mg

Magnesium

14.6%61.2mg

214 mgvs61.2 mg

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

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151%3.5mg

Manganese

6.12%0.14mg

3.5 mgvs0.14 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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84%589mg

Phosphorus

15%104mg

589 mgvs104 mg

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

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56.7%1929mg

Potassium

32.2%1096mg

1929 mgvs1096 mg

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

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37%20.4μg

Selenium

20.4 μgvsNA μg

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

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17%257mg

Sodium

0%0mg

257 mgvs0 mg

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

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29.2%3.2mg

Zinc

3.34%0.37mg

3.2 mgvs0.37 mg

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

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26.3%972g

Water

14.3%529g

972 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 Boiled Spears Frozen Broccoli vs Valencia Oranges:

Boiled and Drained Spears Frozen Broccoli have 7.4 times more Vitamin A, 3.5 times more Vitamin B2, 2.9 times more Vitamin B3, 1.9 times more Vitamin B5, 3.6 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.4 times more Vitamin C than Raw Valencia Oranges.
Both Boiled and Drained Spears Frozen Broccoli and Raw Valencia Oranges have similar amounts of Vitamin B1 per 300 kcal.
Both Boiled and Drained Spears Frozen Broccoli as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Spears Frozen Broccoli vs Valencia Oranges:

Boiled and Drained Spears Frozen Broccoli have 2.2 times more Calcium, 2 times more Copper, 11.9 times more Iron, 3.5 times more Magnesium, 24.7 times more Manganese, 5.7 times more Phosphorus, 1.8 times more Potassium, more Sodium, 8.8 times more Zinc and 1.8 times more Water than Raw Valencia Oranges.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Spears Frozen Broccoli have 4.6 times more Omega 3, 2.1 times more Fiber and 5.2 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.3 times more Carbohydrate than Boiled and Drained Spears Frozen Broccoli.
Both Boiled and Drained Spears Frozen Broccoli and Raw Valencia Oranges have similar amounts of Energy per 300 kcal.
Both Boiled and Drained Spears Frozen Broccoli as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Spears Frozen BroccoliVS Broccoli RaabValencia OrangesVS Broccoli RaabBoiled Spears Frozen BroccoliVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 300 calories Boiled Spears Frozen BroccoliVS Valencia Oranges

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: