Comparing Nutrients in 14 ounces Oranges VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Oranges	Brussels Sprouts	Recommended Dietary Allowance
Energy	6.43% 187kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	24.6% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	1.05% 0.18g	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	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	51% 37g	12% 8.73g	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	5.1% 3.7g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.83g	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	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Oranges	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	24.5% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	67% 0.87mg	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	60.5% 242μg	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	375% 337mg	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	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	585% 703μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Brussels Sprouts	Recommended Dietary Allowance
Calcium	16% 159mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	31% 0.28mg	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	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	58% 1.34mg	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	39% 274mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	45.4% 1544mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	9.3% 344g	9.23% 341g	3700g per day for Men 19-50 years

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

• Raw Brussels Sprouts contain 3.5 times more Vitamin A, 1.6 times more Vitamin B1, 2.3 times more Vitamin B2, 2.6 times more Vitamin B3, 3.7 times more Vitamin B6, 2 times more Vitamin B9, 1.6 times more Vitamin C, 4.9 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Raw Brussels Sprouts have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Oranges as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Brussels Sprouts:

• Raw Brussels Sprouts contain 1.6 times more Copper, 14 times more Iron, 2.3 times more Magnesium, 13.5 times more Manganese, 4.9 times more Phosphorus, 2.1 times more Potassium, 3.2 times more Selenium, more Sodium and 6 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Brussels Sprouts have similar amounts of Calcium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 1.3 times more Carbohydrate and 4.3 times more Sugars than Raw Brussels Sprouts.
• While Raw Brussels Sprouts contain 14.1 times more Omega 3, 1.6 times more Fiber and 3.6 times more Protein than Raw Oranges.
• Both Raw Oranges and Raw Brussels Sprouts have similar amounts of Energy per 14 oz.
• Both Raw Oranges as well as Raw Brussels Sprouts have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.