Vitamins
Vitamin C sources: compare raw records
Vitamin C in raw orange, green kiwi, broccoli and cauliflower. Understand preparation differences and calculate edible portions.
How to use this guide
Read fruit and vegetables on the same basis
The table uses raw orange, green kiwi, broccoli and cauliflower records. It does not represent juice, roasted vegetables or boiled foods.
Cooking and storage differences
NIH explains that storage and cooking can affect vitamin C content. Do not transfer a raw value as an exact figure for a cooked plate; look for a suitable prepared-food record.
Use edible weight
Orange peel and removed vegetable parts are not included in the amount eaten. Use weighed edible grams rather than assuming every fruit weighs the same.
Recorded values of selected foods
Check preparation in each food name and provenance in the last column.
| Food record | Vitamin C (mg) | Energy (kcal) | Source |
|---|---|---|---|
| Raw orange | 56.2 mg | 50 kcal | USDA (12/2025) |
| Green kiwi | 92.7 mg | 61 kcal | USDA (12/2025) |
| Raw broccoli | 89.2 mg | 34 kcal | USDA (12/2025) |
| Raw cauliflower | 48.2 mg | 25 kcal | USDA (12/2025) |
All values use a 100 g basis. Missing measurements are not zero. This is not a comprehensive ranking; preserve product, preparation and portion differences.
Calculate your own serving
Enter edible grams. Calculations use the selected record’s per-100 g measurements.
Vitamin C
56.2 mg
Energy
50 kcal
Measurement × grams / 100. Missing data is not zero; this is not a recommended intake.
Questions about this guide
The table uses raw orange, green kiwi, broccoli and cauliflower records. It does not represent juice, roasted vegetables or boiled foods.
NIH explains that storage and cooking can affect vitamin C content. Do not transfer a raw value as an exact figure for a cooked plate; look for a suitable prepared-food record.
Orange peel and removed vegetable parts are not included in the amount eaten. Use weighed edible grams rather than assuming every fruit weighs the same.