Comparing Nutrients in 1 kilogram Frozen Brussels Sprouts VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Frozen Brussels Sprouts	30%	7%	63%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Frozen Brussels Sprouts	Oranges with Peel	Recommended Dietary Allowance
Energy	14% 410kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2.63% 0.84g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	83.8% 1.34g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.5% 78.6g	119% 155g	130g per day for Men 19-50 years
Sugars	28% 20.3g	NA	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	100% 38g	118% 45g	38g per day for Men 19-50 years
Protein	67.5% 37.8g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Frozen Brussels Sprouts	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.38mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57% 2.85mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	155% 2.02mg	71.5% 0.93mg	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	308% 1230μg	75% 300μg	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	823% 741mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	33.3% 5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1573% 1887μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Brussels Sprouts	Oranges with Peel	Recommended Dietary Allowance
Calcium	26% 260mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	63.3% 0.57mg	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	116% 9.3mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	NA	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	88.6% 620mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	109% 3700mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	23.5% 871g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Brussels Sprouts VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Brussels Sprouts versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Brussels Sprouts vs Oranges with Peel :

• 1 kilogram of Frozen Brussels Sprouts has 2.4 times more Vitamin A, 2.4 times more Vitamin B2, 1.3 times more Vitamin B3, 2.2 times more Vitamin B6 and 4.1 times more Vitamin B9 than Oranges with Peel .
• Both Frozen Brussels Sprouts and Oranges with Peel provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin C per one kilogram.
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• Both Frozen Brussels Sprouts, Unprepared as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Frozen Brussels Sprouts vs Oranges with Peel :

• 1 kilogram of Frozen Brussels Sprouts has 1.4 times more Magnesium, 2.8 times more Phosphorus, 1.9 times more Potassium, 2.1 times more Selenium and 2.8 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.7 times more Calcium and 1.7 times more Copper than Frozen Brussels Sprouts, Unprepared.
• Both Frozen Brussels Sprouts and Oranges with Peel contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Brussels Sprouts has 8.4 times more Omega 3 and 2.9 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.5 times more Energy and 2 times more Carbohydrate than Frozen Brussels Sprouts, Unprepared.
• Both Frozen Brussels Sprouts and Oranges with Peel offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Frozen Brussels Sprouts provide inadequate amounts of Energy
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3
• Both Frozen Brussels Sprouts, Unprepared as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one kilogram.