Comparing Nutrients in 300 calories Oranges VS Frozen Brussels Sprouts

Weight per 300 calories

• Oranges: 638g
• Frozen Brussels Sprouts: 732g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Oranges or Frozen Brussels Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Frozen Brussels Sprouts	30%	7%	63%

Macro Nutrients

	Oranges	Frozen Brussels Sprouts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	1.92% 0.61g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	61.3% 0.98g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.11g	2.63% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	44.2% 57.5g	130g per day for Men 19-50 years
Sugars	82.3% 59.7g	20.5% 15g	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	40.3% 15.3g	73% 28g	38g per day for Men 19-50 years
Protein	10.7% 6g	49.4% 27.7g	56g per day for Men 19-50 years

Vitamins

	Oranges	Frozen Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	7.8% 70.2μg	25.2% 227μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	68.7% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	29% 4.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	41.7% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	114% 1.48mg	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	48% 191μg	225% 900μg	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	377% 340mg	602% 542mg	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	7.66% 1.15mg	24.4% 3.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1151% 1381μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Frozen Brussels Sprouts	Recommended Dietary Allowance
Calcium	25.5% 255mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	27% 0.24mg	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	7.98% 0.64mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	6.94% 0.16mg	99% 2.28mg	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	12.8% 89.4mg	65% 454mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	79.6% 2707mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.88% 73mg	1500mg per day for Men 19-50 years
Zinc	4.06% 0.45mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	15% 554g	17.2% 637g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oranges vs Frozen Brussels Sprouts:

• Frozen Brussels Sprouts, Unprepared contain 3.2 times more Vitamin A, 1.4 times more Vitamin B1, 3.5 times more Vitamin B2, 2.6 times more Vitamin B3, 1.3 times more Vitamin B5, 3.9 times more Vitamin B6, 4.7 times more Vitamin B9, 1.6 times more Vitamin C, 3.2 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Frozen Brussels Sprouts, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oranges vs Frozen Brussels Sprouts:

• Raw Oranges have 1.3 times more Calcium than Frozen Brussels Sprouts, Unprepared.
• While Frozen Brussels Sprouts, Unprepared contain 10.7 times more Iron, 2.3 times more Magnesium, 14.3 times more Manganese, 5.1 times more Phosphorus, 2.3 times more Potassium, 3.4 times more Selenium, more Sodium and 5.1 times more Zinc than Raw Oranges.
• Both Raw Oranges and Frozen Brussels Sprouts, Unprepared have similar amounts of Copper and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges have 1.3 times more Carbohydrate and 4 times more Sugars than Frozen Brussels Sprouts, Unprepared.
• While Frozen Brussels Sprouts, Unprepared contain 3.9 times more Fat, 21.9 times more Omega 3, 1.8 times more Fiber and 4.6 times more Protein than Raw Oranges.
• Both Raw Oranges and Frozen Brussels Sprouts, Unprepared have similar amounts of Energy per 300 kcal.
• Both Raw Oranges as well as Frozen Brussels Sprouts, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.