Comparing Nutrients in 14 ounces Oranges VS Frozen Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Frozen Brussels Sprouts	30%	7%	63%

Macro Nutrients

	Oranges	Frozen Brussels Sprouts	Recommended Dietary Allowance
Energy	6.43% 187kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	33.2% 0.53g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	1.42% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	24% 31g	130g per day for Men 19-50 years
Sugars	51% 37g	11% 8.06g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	39.7% 15g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Oranges	Frozen Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	37.2% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	16% 2.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	61.7% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29.8% 119μg	122% 488μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	235% 211mg	327% 294mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	624% 749μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Frozen Brussels Sprouts	Recommended Dietary Allowance
Calcium	16% 159mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	14.6% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	4.96% 0.4mg	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	53.7% 1.23mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.94% 55.6mg	35% 246mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	43% 1469mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	9.3% 344g	9.34% 346g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Frozen Brussels Sprouts:

• Frozen Brussels Sprouts, Unprepared contain 2.8 times more Vitamin A, 3.1 times more Vitamin B2, 2.3 times more Vitamin B3, 3.4 times more Vitamin B6, 4.1 times more Vitamin B9, 1.4 times more Vitamin C, 2.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Frozen Brussels Sprouts, Unprepared have similar amounts of Vitamin B1 and Vitamin B5 per 14 oz.
• Both Raw Oranges as well as Frozen Brussels Sprouts, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Frozen Brussels Sprouts:

• Raw Oranges have 1.5 times more Calcium and 1.4 times more Copper than Frozen Brussels Sprouts, Unprepared.
• While Frozen Brussels Sprouts, Unprepared contain 9.3 times more Iron, 2 times more Magnesium, 12.4 times more Manganese, 4.4 times more Phosphorus, 2 times more Potassium, 3 times more Selenium and 4.4 times more Zinc than Raw Oranges.
• Both Raw Oranges and Frozen Brussels Sprouts, Unprepared have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 1.5 times more Carbohydrate and 4.6 times more Sugars than Frozen Brussels Sprouts, Unprepared.
• While Frozen Brussels Sprouts, Unprepared contain 19.1 times more Omega 3, 1.6 times more Fiber and 4 times more Protein than Raw Oranges.
• Both Raw Oranges and Frozen Brussels Sprouts, Unprepared have similar amounts of Energy per 14 oz.
• Both Raw Oranges as well as Frozen Brussels Sprouts, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.