Comparing Nutrients in 5 ounces Oranges VS Cooked Frozen Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cooked Frozen Brussels Sprouts	28%	7%	65%

Macro Nutrients

	Oranges	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.49% 0.084g	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	9.07% 11.8g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	4.07% 2.95g	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	15.3% 5.8g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	7.24% 65.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	4.76% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	9.7% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	31.5% 0.41mg	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	35.8% 143μg	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	72% 64.8mg	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	1.7% 0.26mg	4.8% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	229% 274μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	5.35% 0.048mg	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	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	12.7% 0.29mg	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	12% 411mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.32% 123g	3.32% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oranges vs Cooked Frozen Brussels Sprouts:

• Boiled and Drained Frozen Brussels Sprouts contain 4.2 times more Vitamin A, 2.8 times more Vitamin B2, 1.9 times more Vitamin B3, 1.4 times more Vitamin B5, 4.8 times more Vitamin B6, 3.4 times more Vitamin B9, 2.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Frozen Brussels Sprouts have similar amounts of Vitamin B1 and Vitamin C per 5 oz.
• Both Raw Oranges as well as Boiled and Drained Frozen Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oranges vs Cooked Frozen Brussels Sprouts:

• Raw Oranges have 1.5 times more Calcium and 1.3 times more Copper than Boiled and Drained Frozen Brussels Sprouts.
• While Boiled and Drained Frozen Brussels Sprouts contain 4.8 times more Iron, 1.8 times more Magnesium, 8.2 times more Manganese, 4 times more Phosphorus, 1.6 times more Potassium, more Sodium and 3.4 times more Zinc than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Frozen Brussels Sprouts have similar amounts of Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Oranges have 1.4 times more Carbohydrate and 4.5 times more Sugars than Boiled and Drained Frozen Brussels Sprouts.
• While Boiled and Drained Frozen Brussels Sprouts contain 18.4 times more Omega 3, 1.7 times more Fiber and 3.9 times more Protein than Raw Oranges.
• Both Raw Oranges and Boiled and Drained Frozen Brussels Sprouts have similar amounts of Energy per 5 oz.
• Both Raw Oranges as well as Boiled and Drained Frozen Brussels Sprouts have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.