Comparing Nutrients in 1 pound Oranges VS Boiled Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Boiled Brussels Sprouts	24%	10%	66%

Macro Nutrients

	Oranges	Boiled Brussels Sprouts	Recommended Dietary Allowance
Energy	7.35% 213kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	49% 0.78g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	24.8% 32.2g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	11% 7.9g	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	28.6% 11g	31% 11.8g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Oranges	Boiled Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	19.7% 177μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	40.4% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	17.2% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	62% 0.81mg	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	34% 136μg	68% 272μg	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	268% 241mg	312% 281mg	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	5.44% 0.82mg	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	530% 636μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Boiled Brussels Sprouts	Recommended Dietary Allowance
Calcium	18% 181mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	42% 0.38mg	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	5.67% 0.45mg	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	44.8% 1.03mg	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	9.07% 63.5mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	42.3% 1438mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	10.6% 393g	11% 403g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oranges vs Boiled Brussels Sprouts:

• Boiled and Drained Brussels Sprouts contain 3.5 times more Vitamin A, 2 times more Vitamin B2, 2.2 times more Vitamin B3, 3 times more Vitamin B6, 2 times more Vitamin B9, 2.4 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Brussels Sprouts have similar amounts of Vitamin B1, Vitamin B5 and Vitamin C per 1 lb.
• Both Raw Oranges as well as Boiled and Drained Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oranges vs Boiled Brussels Sprouts:

• Boiled and Drained Brussels Sprouts contain 1.8 times more Copper, 12 times more Iron, 2 times more Magnesium, 9.1 times more Manganese, 4 times more Phosphorus, 1.8 times more Potassium, 3 times more Selenium, more Sodium and 4.7 times more Zinc than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Brussels Sprouts have similar amounts of Calcium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have 1.3 times more Energy, 1.7 times more Carbohydrate and 5.4 times more Sugars than Boiled and Drained Brussels Sprouts.
• While Boiled and Drained Brussels Sprouts contain 24.7 times more Omega 3 and 2.7 times more Protein than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Brussels Sprouts have similar amounts of Fiber per 1 lb.
• Both Raw Oranges as well as Boiled and Drained Brussels Sprouts have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.