Comparing Nutrients in 14 ounces Navel Oranges VS Brussels Sprouts

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Brussels Sprouts	Recommended Dietary Allowance
Energy	6.7% 194kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	24.6% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	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	38.3% 49.8g	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	% 3.2g	g per day for Men 19-50 years
Sucrose	% 17g	% 1.83g	g per day for Men 19-50 years
Fiber	23% 8.73g	39.7% 15g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	24.5% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	33.7% 135μg	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	261% 235mg	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	3.97% 0.6mg	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

	Navel Oranges	Brussels Sprouts	Recommended Dietary Allowance
Calcium	17% 171mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	6.45% 0.52mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	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	13% 91mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	45.4% 1544mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	9.22% 341g	9.23% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Brussels Sprouts per 14 oz

Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 oz of Raw Brussels Sprouts contain 3.2 times more Vitamin A, 2 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 2.8 times more Vitamin B6, 1.8 times more Vitamin B9, 1.4 times more Vitamin C, 5.9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Brussels Sprouts provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Navel Oranges as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 oz of Raw Brussels Sprouts contain 1.8 times more Copper, 10.8 times more Iron, 2.1 times more Magnesium, 11.6 times more Manganese, 3 times more Phosphorus, 2.3 times more Potassium, more Selenium and 5.3 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Brussels Sprouts contain similar levels of Calcium and Water per 14 ounces.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navel Oranges have 1.4 times more Carbohydrate, 3.9 times more Sugars and 2.4 times more Fructose than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 11 times more Omega 3, 1.7 times more Fiber and 3.7 times more Protein than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Navel Oranges as well as Raw Brussels Sprouts provide inadequate amounts of Energy and Omega 6 in 14 ounces.