Comparing Nutrients in 300 calories Valencia Oranges VS Cooked Frozen Brussels Sprouts

Weight per 300 calories

• Valencia Oranges: 612g
• Cooked Frozen Brussels Sprouts: 714g

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

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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cooked Frozen Brussels Sprouts	28%	7%	65%

Macro Nutrients

	Valencia Oranges	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	2.87% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	6.12% 0.098g	57.6% 0.92g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	2.48% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.8g	45.7% 59.4g	130g per day for Men 19-50 years
Sugars	NA	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	77% 29.3g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	36.5% 329μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	61.3% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	62% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	24% 3.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	159% 2.06mg	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	59.7% 239μg	180% 721μg	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	330% 297mg	363% 326mg	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	NA	24.3% 3.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1152% 1382μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Calcium	24.5% 245mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	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	6.9% 0.55mg	43% 3.43mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	30.6% 129mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	64% 1.47mg	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	15% 104mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	61% 2071mg	3400mg per day for Men 19-50 years
Selenium	NA	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	7.14% 107mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	14.3% 529g	16.7% 620g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Brussels Sprouts contain 4.5 times more Vitamin A, 1.4 times more Vitamin B1, 3.3 times more Vitamin B2, 2.3 times more Vitamin B3, 1.6 times more Vitamin B5, 5.4 times more Vitamin B6 and 3 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Frozen Brussels Sprouts have similar amounts of Vitamin C per 300 kcal.
• Both Raw Valencia Oranges as well as Boiled and Drained Frozen Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Valencia Oranges have 1.3 times more Calcium than Boiled and Drained Frozen Brussels Sprouts.
• While Boiled and Drained Frozen Brussels Sprouts contain 6.2 times more Iron, 2.1 times more Magnesium, 10.4 times more Manganese, 3.8 times more Phosphorus, 1.9 times more Potassium, more Sodium and 4.7 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Frozen Brussels Sprouts have similar amounts of Copper and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Valencia Oranges have 1.2 times more Carbohydrate than Boiled and Drained Frozen Brussels Sprouts.
• While Boiled and Drained Frozen Brussels Sprouts contain 9.4 times more Omega 3, 1.9 times more Fiber and 4.1 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Frozen Brussels Sprouts have similar amounts of Energy per 300 kcal.
• Both Raw Valencia Oranges as well as Boiled and Drained Frozen Brussels Sprouts have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.