Comparing Nutrients in 500 calories Cooked Chinese BroccoliVS Navel Oranges

Weight per 500 calories

Cooked Chinese Broccoli

2273g

Navel Oranges

1020g

Raw Navel Oranges have 2.2 times more energy per unit of mass than Cooked Chinese Broccoli, which is low in comparison to other foods. Cooked Chinese Broccoli having very low energy density.

Which food has more nutrients per 500 calories - Cooked Chinese Broccoli or Navel Oranges?

Macros Ratio

Protein Fat Carbs

Cooked Chinese Broccoli

17%

25%

58%

Navel Oranges

91%

500 kcal ▼

Macro Nutrients

Cooked Chinese Broccolivs Navel Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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17%16.4g

Fat

1.58%1.53g

16.4 gvs1.53 g

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

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7.8%2.5g

Saturated Fat

0.54%0.17g

2.5 gvs0.17 g

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

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366%5.86g

Omega 3

5.74%0.092g

5.86 gvs0.092 g

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

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10%1.73g

Omega 6

1.4%0.23g

1.73 gvs0.23 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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66.6%86.6g

Carbohydrate

98%128g

86.6 gvs128 g

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

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26.3%19g

Sugars

120%86.7g

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

19 gvs86.7 g

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

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Fructose

31.7%23g

≤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 gvs23 g

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

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Glucose

%20g

NA gvs20 g

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

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Sucrose

%43.7g

NA gvs43.7 g

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

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150%57g

Fiber

59%22.4g

57 gvs22.4 g

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

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46.3%26g

Protein

16.6%9.3g

26 gvs9.3 g

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

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Vitamins

Cooked Chinese Broccolivs Navel Oranges

207%1864μg

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

1864 μgvs122 μg

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

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180%2.16mg

Vitamin B1

58%0.69mg

Thiamine

2.16 mgvs0.69 mg

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

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255%3.3mg

Vitamin B2

40%0.52mg

Riboflavin

3.3 mgvs0.52 mg

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

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62%9.93mg

Vitamin B3

27%4.34mg

Niacin, nicotinic acid, niacinamide

9.93 mgvs4.34 mg

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

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72.3%3.6mg

Vitamin B5

53.3%2.66mg

Pantothenic acid

3.6 mgvs2.66 mg

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

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122%1.6mg

Vitamin B6

62%0.81mg

Pyridoxine

1.6 mgvs0.81 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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563%2250μg

Vitamin B9

86.7%347μg

Folates and Folic Acid

2250 μgvs347 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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712%641mg

Vitamin C

670%603mg

Ascorbic acid

641 mgvs603 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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72.7%11mg

Vitamin E

10.2%1.53mg

Tocopherols and Tocotrienols

11 mgvs1.53 mg

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

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1606%1927μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1927 μgvs0 μg

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

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Minerals

Cooked Chinese Broccolivs Navel Oranges

227%2273mg

Calcium

44%439mg

2273 mgvs439 mg

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

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154%1.4mg

Copper

44.2%0.4mg

1.4 mgvs0.4 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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159%12.7mg

Iron

16.6%1.33mg

12.7 mgvs1.33 mg

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

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97%409mg

Magnesium

26.7%112mg

409 mgvs112 mg

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

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261%6mg

Manganese

13%0.3mg

6 mgvs0.3 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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133%932mg

Phosphorus

33.5%235mg

932 mgvs235 mg

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

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174%5932mg

Potassium

50%1694mg

5932 mgvs1694 mg

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

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53.7%29.5μg

Selenium

0%0μg

29.5 μgvs0 μg

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

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10.6%159mg

Sodium

0.68%10.2mg

159 mgvs10.2 mg

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

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80.6%8.86mg

Zinc

7.42%0.82mg

8.86 mgvs0.82 mg

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

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57.5%2126g

Water

23.7%877g

2126 gvs877 g

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

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Lets compare vitamin content per 500 calories of Cooked Chinese Broccoli vs Navel Oranges:

Cooked Chinese Broccoli has 15.2 times more Vitamin A, 3.1 times more Vitamin B1, 6.4 times more Vitamin B2, 2.3 times more Vitamin B3, 1.4 times more Vitamin B5, 2 times more Vitamin B6, 6.5 times more Vitamin B9, 7.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
Both Cooked Chinese Broccoli and Raw Navel Oranges have similar amounts of Vitamin C per 500 kcal.
Both Cooked Chinese Broccoli as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Chinese Broccoli vs Navel Oranges:

Cooked Chinese Broccoli has 5.2 times more Calcium, 3.5 times more Copper, 9.6 times more Iron, 3.6 times more Magnesium, 20.3 times more Manganese, 4 times more Phosphorus, 3.5 times more Potassium, more Selenium, 15.6 times more Sodium, 10.9 times more Zinc and 2.4 times more Water than Raw Navel Oranges.

Comparison of macro-nutrients per 500 calories:

Cooked Chinese Broccoli has 10.7 times more Fat, 14.4 times more Saturated Fat, 63.8 times more Omega 3, 7.4 times more Omega 6, 2.5 times more Fiber and 2.8 times more Protein than Raw Navel Oranges.
While Raw Navel Oranges contain 1.5 times more Carbohydrate and 4.5 times more Sugars than Cooked Chinese Broccoli.
Both Cooked Chinese Broccoli and Raw Navel Oranges have similar amounts of Energy per 500 kcal.
Both Cooked Chinese Broccoli as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cooked Chinese BroccoliVS Cooked Napa CabbageNavel OrangesVS Cooked Napa CabbageCooked Chinese BroccoliVS Florida OrangesNavel OrangesVS Florida Oranges

Compare Foods

Comparing Nutrients in 500 calories Cooked Chinese BroccoliVS Navel Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Cooked Chinese Broccoli or Navel Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: