Comparing Nutrients in 5 ounces Valencia Oranges VS 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	2.4% 69.5kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	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% 17g	9.07% 11.8g	130g per day for Men 19-50 years
Sugars	NA	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	9.33% 3.54g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	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	2.43% 0.39mg	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	6.87% 0.089mg	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	14% 55.3μg	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	76.4% 68.7mg	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	NA	4.8% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	229% 274μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia 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	5.83% 0.052mg	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	1.6% 0.13mg	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	1.4% 0.033mg	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	3.44% 24mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	NA	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	0.77% 0.085mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.32% 123g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Brussels Sprouts contain 3.8 times more Vitamin A, 2.8 times more Vitamin B2, 2 times more Vitamin B3, 1.4 times more Vitamin B5, 4.6 times more Vitamin B6 and 2.6 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Frozen Brussels Sprouts have similar amounts of Vitamin B1 and Vitamin C per 5 oz.
• Both Raw Valencia 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 Valencia Oranges vs Cooked Frozen Brussels Sprouts:

• Raw Valencia Oranges have 1.5 times more Calcium than Boiled and Drained Frozen Brussels Sprouts.
• While Boiled and Drained Frozen Brussels Sprouts contain 5.3 times more Iron, 1.8 times more Magnesium, 9 times more Manganese, 3.3 times more Phosphorus, 1.6 times more Potassium, more Sodium and 4 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 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Valencia Oranges have 1.4 times more Carbohydrate than Boiled and Drained Frozen Brussels Sprouts.
• While Boiled and Drained Frozen Brussels Sprouts contain 8.1 times more Omega 3, 1.6 times more Fiber and 3.5 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Frozen Brussels Sprouts have similar amounts of Energy per 5 oz.
• 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 5 oz.