Comparing Nutrients in 5 ounces Valencia Oranges VS Frozen Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Frozen Brussels Sprouts	30%	7%	63%

Macro Nutrients

	Valencia Oranges	Frozen Brussels Sprouts	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.51% 0.086g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	8.57% 11g	130g per day for Men 19-50 years
Sugars	NA	3.97% 2.88g	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	14% 5.4g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	9.57% 5.36g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Frozen Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	5.65% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	8.08% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	22% 0.29mg	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	43.6% 174μg	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	117% 105mg	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	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	223% 267μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	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	5.2% 0.047mg	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	16.5% 1.3mg	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	1.4% 0.033mg	19% 0.44mg	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	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	15.4% 524mg	3400mg per day for Men 19-50 years
Selenium	NA	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.34% 123g	3700g per day for Men 19-50 years

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

• Frozen Brussels Sprouts, Unprepared contain 2.6 times more Vitamin A, 3.1 times more Vitamin B2, 2.3 times more Vitamin B3, 3.2 times more Vitamin B6, 3.2 times more Vitamin B9 and 1.5 times more Vitamin C than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Frozen Brussels Sprouts, Unprepared have similar amounts of Vitamin B1 and Vitamin B5 per 5 oz.
• Both Raw Valencia Oranges as well as Frozen Brussels Sprouts, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Valencia Oranges have 1.5 times more Calcium than Frozen Brussels Sprouts, Unprepared.
• While Frozen Brussels Sprouts, Unprepared contain 10.3 times more Iron, 2 times more Magnesium, 13.5 times more Manganese, 3.6 times more Phosphorus, 2.1 times more Potassium and 5.2 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Frozen Brussels Sprouts, Unprepared have similar amounts of Copper and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Valencia Oranges have 1.5 times more Carbohydrate than Frozen Brussels Sprouts, Unprepared.
• While Frozen Brussels Sprouts, Unprepared contain 8.4 times more Omega 3, 1.5 times more Fiber and 3.6 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Frozen Brussels Sprouts, Unprepared have similar amounts of Energy per 5 oz.
• Both Raw Valencia Oranges as well as Frozen Brussels Sprouts, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.