Comparing Nutrients in 5 ounces Oranges with Peel VS Frozen Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Frozen Brussels Sprouts	30%	7%	63%

Macro Nutrients

	Oranges with Peel	Frozen Brussels Sprouts	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	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	17% 22g	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	16.8% 6.38g	14% 5.4g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	9.57% 5.36g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Frozen Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	5.65% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	8.08% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	10.6% 42.5μg	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	112% 101mg	117% 105mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Frozen Brussels Sprouts	Recommended Dietary Allowance
Calcium	9.92% 99mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	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	14% 1.13mg	16.5% 1.3mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	NA	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	4.45% 31mg	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	15.4% 524mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	3.15% 117g	3.34% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Frozen Brussels Sprouts per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Frozen Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 oz of Frozen Brussels Sprouts, Unprepared contain 2.4 times more Vitamin A, 2.4 times more Vitamin B2, 1.3 times more Vitamin B3, 2.2 times more Vitamin B6 and 4.1 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen Brussels Sprouts provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin C per five ounces.
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Frozen Brussels Sprouts, Unprepared have insufficient amounts of Vitamin B12 in five ounces.

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

• 5 ounces of Oranges with Peel have 2.7 times more Calcium and 1.7 times more Copper than Frozen Brussels Sprouts.
• While 5 oz of Frozen Brussels Sprouts, Unprepared contain 1.4 times more Magnesium, 2.8 times more Phosphorus, 1.9 times more Potassium, 2.1 times more Selenium and 2.8 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen Brussels Sprouts contain similar levels of Iron and Water per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have 1.5 times more Energy and 2 times more Carbohydrate than Frozen Brussels Sprouts.
• While 5 oz of Frozen Brussels Sprouts, Unprepared contain 8.4 times more Omega 3 and 2.9 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen Brussels Sprouts offer comparable quantities of Fiber per five ounces.
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• 5 ounces of Frozen Brussels Sprouts provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Frozen Brussels Sprouts, Unprepared provide inadequate amounts of Omega 6 in five ounces.