Comparing Nutrients in 1 pound Brussels Sprouts VS Marmalade, orange

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Marmalade, orange	0%	0%	100%

Macro Nutrients

	Brussels Sprouts	Marmalade, orange	Recommended Dietary Allowance
Energy	6.73% 195kcal	38.5% 1116kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0% 0g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.2% 40.6g	231% 301g	130g per day for Men 19-50 years
Sugars	13.8% 9.98g	375% 272g	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	5.8% 4.2g	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	% 3.67g	NA	g per day for Men 19-50 years
Sucrose	% 2.1g	NA	g per day for Men 19-50 years
Fiber	45.4% 17.2g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Marmalade, orange	Recommended Dietary Allowance
Vitamin A	19% 172μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.38mg	1.47% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	1.36% 0.068mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.4% 0.99mg	6.63% 0.086mg	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	69% 277μg	10.2% 41μg	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	428% 386mg	24% 21.8mg	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	26.6% 4mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	669% 803μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Marmalade, orange	Recommended Dietary Allowance
Calcium	19% 191mg	17.2% 172mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	45.4% 0.41mg	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	79.4% 6.35mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	2.16% 9.07mg	420mg per day for Men 19-50 years
Manganese	66.5% 1.53mg	3.94% 0.091mg	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	44.7% 313mg	2.6% 18mg	700mg per day for Men 19-50 years
Potassium	52% 1764mg	4.94% 168mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	10.5% 390g	4.07% 151g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Marmalade, orange per 1 lb

Compare the macro and micronutrient content in 1 lb of Brussels Sprouts versus 1 lb of Marmalade, orange to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Brussels Sprouts vs Marmalade, orange:

• 1 pound of Brussels Sprouts has 12.7 times more Vitamin A, 27.8 times more Vitamin B1, 3.6 times more Vitamin B2, 14.3 times more Vitamin B3, 20.6 times more Vitamin B5, 11.5 times more Vitamin B6, 6.8 times more Vitamin B9, 17.7 times more Vitamin C, 14.7 times more Vitamin E and more Vitamin K than Marmalade, orange.
• 1 pound of Marmalade, orange have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K
• Both Raw Brussels Sprouts as well as Marmalade, orange have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Brussels Sprouts vs Marmalade, orange:

• 1 pound of Brussels Sprouts has 9.3 times more Iron, 11.5 times more Magnesium, 16.9 times more Manganese, 17.3 times more Phosphorus, 10.5 times more Potassium, 2.7 times more Selenium, 10.5 times more Zinc and 2.6 times more Water than Marmalade, orange.
• While 1 lb of Marmalade, orange contains 1.3 times more Copper and 2.2 times more Sodium than Raw Brussels Sprouts.
• Both Brussels Sprouts and Marmalade, orange contain similar levels of Calcium per one pound.
• 1 pound of Marmalade, orange lack sufficient amounts of Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brussels Sprouts has more Omega 3, 5.4 times more Fiber and 11.3 times more Protein than Marmalade, orange.
• While 1 lb of Marmalade, orange contains 5.7 times more Energy, 7.4 times more Carbohydrate and 27.3 times more Sugars than Raw Brussels Sprouts.
• 1 pound of Brussels Sprouts provide inadequate amounts of Energy
• 1 pound of Marmalade, orange provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Brussels Sprouts as well as Marmalade, orange provide inadequate amounts of Omega 6 in one pound.