Comparing Nutrients in 100 calories OrangesVS Flower Clusters Broccoli

Weight per 100 calories

Oranges

213g

Flower Clusters Broccoli

357g

Oranges have 1.7 times more energy per 100g than Flower Clusters Broccoli. It has low energy density when compared to other foods. Raw Flower Clusters Broccoli having very low energy density.

Which food has more nutrients per 100 calories - Oranges or Flower Clusters Broccoli?

Macros Ratio

Protein Fat Carbs

Oranges

91%

Flower Clusters Broccoli

34%

57%

100 kcal ▼

Macro Nutrients

Orangesvs Flower Clusters Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.26%0.26g

Fat

1.3%1.25g

0.26 gvs1.25 g

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

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0.1%0.032g

Saturated Fat

0.6%0.19g

0.032 gvs0.19 g

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

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0.93%0.015g

Omega 3

28.8%0.46g

0.015 gvs0.46 g

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

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0.23%0.038g

Omega 6

0.8%0.14g

0.038 gvs0.14 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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19.2%25g

Carbohydrate

14%18g

25 gvs18 g

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

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27.4%20g

Sugars

7.3%5.3g

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

20 gvs5.3 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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13.4%5.1g

Fiber

21.6%8.2g

5.1 gvs8.2 g

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

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3.57%2g

Protein

19%10.6g

2 gvs10.6 g

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

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Vitamins

Orangesvs Flower Clusters Broccoli

2.6%23.4μg

Vitamin A

RAE, retinol activity equivalents

23.4 μgvsNA μg

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

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15.4%0.19mg

Vitamin B1

19.3%0.23mg

Thiamine

0.19 mgvs0.23 mg

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

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6.55%0.085mg

Vitamin B2

32.7%0.43mg

Riboflavin

0.085 mgvs0.43 mg

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

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3.75%0.6mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

0.6 mgvs2.28 mg

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

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10.6%0.53mg

Vitamin B5

38.2%1.9mg

Pantothenic acid

0.53 mgvs1.9 mg

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

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9.8%0.13mg

Vitamin B6

43.7%0.57mg

Pyridoxine

0.13 mgvs0.57 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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16%64μg

Vitamin B9

63.4%254μg

Folates and Folic Acid

64 μgvs254 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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126%113mg

Vitamin C

370%333mg

Ascorbic acid

113 mgvs333 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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2.55%0.38mg

Vitamin E

Tocopherols and Tocotrienols

0.38 mgvsNA mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

Orangesvs Flower Clusters Broccoli

8.5%85mg

Calcium

17%171mg

85 mgvs171 mg

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

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10.6%0.096mg

Copper

18%0.16mg

0.096 mgvs0.16 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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2.66%0.21mg

Iron

39.3%3.14mg

0.21 mgvs3.14 mg

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

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5.07%21.3mg

Magnesium

21.3%89.3mg

21.3 mgvs89.3 mg

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

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2.3%0.053mg

Manganese

35.6%0.82mg

0.053 mgvs0.82 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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4.26%29.8mg

Phosphorus

33.7%236mg

29.8 mgvs236 mg

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

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11.3%385mg

Potassium

34%1161mg

385 mgvs1161 mg

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

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1.93%1.06μg

Selenium

19.5%10.7μg

1.06 μgvs10.7 μg

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

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0%0mg

Sodium

6.43%96mg

0 mgvs96 mg

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

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1.35%0.15mg

Zinc

13%1.43mg

0.15 mgvs1.43 mg

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

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5%185g

Water

8.75%324g

185 gvs324 g

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

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Lets compare vitamin content per 100 calories of Oranges vs Flower Clusters Broccoli:

Raw Flower Clusters Broccoli contain 1.3 times more Vitamin B1, 5 times more Vitamin B2, 3.8 times more Vitamin B3, 3.6 times more Vitamin B5, 4.4 times more Vitamin B6, 4 times more Vitamin B9 and 2.9 times more Vitamin C than Raw Oranges.
Both Raw Oranges as well as Raw Flower Clusters Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Oranges vs Flower Clusters Broccoli:

Raw Flower Clusters Broccoli contain 2 times more Calcium, 1.7 times more Copper, 14.8 times more Iron, 4.2 times more Magnesium, 15.4 times more Manganese, 7.9 times more Phosphorus, 3 times more Potassium, 10.1 times more Selenium, more Sodium, 9.6 times more Zinc and 1.8 times more Water than Raw Oranges.

Comparison of macro-nutrients per 100 calories:

Raw Oranges have 1.4 times more Carbohydrate and 3.8 times more Sugars than Raw Flower Clusters Broccoli.
While Raw Flower Clusters Broccoli contain 4.9 times more Fat, 30.9 times more Omega 3, 1.6 times more Fiber and 5.3 times more Protein than Raw Oranges.
Both Raw Oranges and Raw Flower Clusters Broccoli have similar amounts of Energy per 100 kcal.
Both Raw Oranges as well as Raw Flower Clusters Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

OrangesVS Valencia OrangesFlower Clusters BroccoliVS Valencia OrangesOrangesVS Broccoli StalksFlower Clusters BroccoliVS Broccoli Stalks

Compare Foods

Comparing Nutrients in 100 calories OrangesVS Flower Clusters Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Oranges or Flower Clusters Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: