Comparing Nutrients in 500 calories OrangesVS Broccoli Raab

Weight per 500 calories

Oranges

1064g

Broccoli Raab

2273g

Oranges have 2.1 times more energy per 100g than Broccoli Raab. It has low energy density when compared to other foods. Raw Broccoli Raab having very low energy density.

Which food has more nutrients per 500 calories - Oranges or Broccoli Raab?

Macros Ratio

Protein Fat Carbs

Oranges

91%

Broccoli Raab

45%

15%

40%

500 kcal ▼

Macro Nutrients

Orangesvs Broccoli Raab

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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1.3%1.28g

Fat

11.5%11g

1.28 gvs11 g

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

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0.5%0.16g

Saturated Fat

5.9%1.9g

0.16 gvs1.9 g

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

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4.65%0.074g

Omega 3

268%4.3g

0.074 gvs4.3 g

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

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1.13%0.19g

Omega 6

3.88%0.66g

0.19 gvs0.66 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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96%125g

Carbohydrate

50%64.8g

125 gvs64.8 g

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

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137%99g

Sugars

12%8.64g

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

99 gvs8.64 g

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

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Fructose

5.33%3.86g

≤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 gvs3.86 g

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

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Glucose

%2.27g

NA gvs2.27 g

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

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Sucrose

%2.5g

NA gvs2.5 g

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

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67%25.5g

Fiber

161%61.4g

25.5 gvs61.4 g

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

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18%10g

Protein

129%72g

10 gvs72 g

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

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Vitamins

Orangesvs Broccoli Raab

13%117μg

Vitamin A

331%2977μg

RAE, retinol activity equivalents

117 μgvs2977 μg

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

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77%0.93mg

Vitamin B1

307%3.7mg

Thiamine

0.93 mgvs3.7 mg

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

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32.7%0.43mg

Vitamin B2

226%2.93mg

Riboflavin

0.43 mgvs2.93 mg

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

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18.8%3mg

Vitamin B3

173%27.8mg

Niacin, nicotinic acid, niacinamide

3 mgvs27.8 mg

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

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53%2.66mg

Vitamin B5

146%7.3mg

Pantothenic acid

2.66 mgvs7.3 mg

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

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49%0.64mg

Vitamin B6

299%3.9mg

Pyridoxine

0.64 mgvs3.9 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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79.8%319μg

Vitamin B9

472%1886μg

Folates and Folic Acid

319 μgvs1886 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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629%566mg

Vitamin C

510%459mg

Ascorbic acid

566 mgvs459 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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12.8%1.9mg

Vitamin E

245%37mg

Tocopherols and Tocotrienols

1.9 mgvs37 mg

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

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0%0μg

Vitamin K

4242%5091μg

Phytomenadione or phylloquinone

0 μgvs5091 μg

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

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Minerals

Orangesvs Broccoli Raab

42.6%426mg

Calcium

245%2455mg

426 mgvs2455 mg

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

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53%0.48mg

Copper

106%0.95mg

0.48 mgvs0.95 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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13.3%1.06mg

Iron

608%48.6mg

1.06 mgvs48.6 mg

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

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25.3%106mg

Magnesium

119%500mg

106 mgvs500 mg

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

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11.6%0.27mg

Manganese

390%8.98mg

0.27 mgvs8.98 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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21.3%149mg

Phosphorus

237%1659mg

149 mgvs1659 mg

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

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56.6%1926mg

Potassium

131%4455mg

1926 mgvs4455 mg

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

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9.67%5.3μg

Selenium

41.3%22.7μg

5.3 μgvs22.7 μg

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

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0%0mg

Sodium

50%750mg

0 mgvs750 mg

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

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6.77%0.74mg

Zinc

159%17.5mg

0.74 mgvs17.5 mg

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

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25%923g

Water

57%2103g

923 gvs2103 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 Oranges vs Broccoli Raab:

Raw Oranges have 1.2 times more Vitamin C than Raw Broccoli Raab.
While Raw Broccoli Raab contains 25.4 times more Vitamin A, 4 times more Vitamin B1, 6.9 times more Vitamin B2, 9.3 times more Vitamin B3, 2.8 times more Vitamin B5, 6.1 times more Vitamin B6, 5.9 times more Vitamin B9, 19.2 times more Vitamin E and more Vitamin K than Raw Oranges.
Both Raw Oranges as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oranges vs Broccoli Raab:

Raw Broccoli Raab contains 5.8 times more Calcium, 2 times more Copper, 45.7 times more Iron, 4.7 times more Magnesium, 33.8 times more Manganese, 11.1 times more Phosphorus, 2.3 times more Potassium, 4.3 times more Selenium, more Sodium, 23.5 times more Zinc and 2.3 times more Water than Raw Oranges.

Comparison of macro-nutrients per 500 calories:

Raw Oranges have 1.9 times more Carbohydrate and 11.5 times more Sugars than Raw Broccoli Raab.
While Raw Broccoli Raab contains 8.7 times more Fat, 11.8 times more Saturated Fat, 57.7 times more Omega 3, 2.4 times more Fiber and 7.2 times more Protein than Raw Oranges.
Both Raw Oranges and Raw Broccoli Raab have similar amounts of Energy per 500 kcal.
Both Raw Oranges as well as Raw Broccoli Raab have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

OrangesVS Valencia OrangesBroccoli RaabVS Valencia OrangesOrangesVS Cooked Broccoli RaabBroccoli RaabVS Cooked Broccoli Raab

Compare Foods

Comparing Nutrients in 500 calories OrangesVS Broccoli Raab

Weight per 500 calories

Which food has more nutrients per 500 calories - Oranges or Broccoli Raab?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: