Comparing Nutrients in 5 ounces 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	2.3% 66.6kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	15.3% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	7.74% 10g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	3.4% 2.47g	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	8.95% 3.4g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Oranges	Boiled Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	6.14% 55.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	5.38% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	7.14% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	19.4% 0.25mg	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	10.6% 42.5μg	21.3% 85μg	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	83.8% 75.4mg	98% 88mg	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	1.7% 0.26mg	4.06% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	166% 199μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Boiled Brussels Sprouts	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	13% 0.12mg	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	1.77% 0.14mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	14% 0.32mg	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	2.83% 20mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	13.2% 449mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	3.32% 123g	3.4% 126g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces 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 5 oz.
• Both Raw Oranges as well as Boiled and Drained Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces 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 5 oz.

Comparison of macro-nutrients per 5 ounces:

• 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 5 oz.
• Both Raw Oranges as well as Boiled and Drained Brussels Sprouts have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.