Comparing Nutrients in 7 ounces Boiled Brussels Sprouts VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Brussels Sprouts	24%	10%	66%
Oranges	7%	2%	91%

Macro Nutrients

	Boiled Brussels Sprouts	Oranges	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	21.5% 0.34g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	18% 23.3g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	25.6% 18.6g	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	13.6% 5.16g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	9.04% 5.06g	3.33% 1.87g	56g per day for Men 19-50 years

Vitamins

	Boiled Brussels Sprouts	Oranges	Recommended Dietary Allowance
Vitamin A	8.6% 77.4μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.53% 1.2mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	9.16% 0.12mg	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	29.8% 119μg	15% 59.5μg	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	137% 123mg	117% 106mg	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	5.7% 0.85mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	232% 278μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Brussels Sprouts	Oranges	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	9.92% 0.089mg	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	29.8% 2.4mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	2.16% 0.05mg	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	16% 111mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	18.5% 629mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.77% 176g	4.65% 172g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Brussels Sprouts vs Oranges:

• Boiled and Drained Brussels Sprouts have 3.5 times more Vitamin A, 1.2 times more Vitamin B1, 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 Boiled and Drained Brussels Sprouts and Raw Oranges have similar amounts of Vitamin B5 and Vitamin C per 7 oz.
• Both Boiled and Drained Brussels Sprouts as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Brussels Sprouts vs Oranges:

• Boiled and Drained Brussels Sprouts have 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 Boiled and Drained Brussels Sprouts and Raw Oranges have similar amounts of Calcium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Brussels Sprouts have 24.7 times more Omega 3 and 2.7 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.3 times more Energy, 1.7 times more Carbohydrate and 5.4 times more Sugars than Boiled and Drained Brussels Sprouts.
• Both Boiled and Drained Brussels Sprouts and Raw Oranges have similar amounts of Fiber per 7 oz.
• Both Boiled and Drained Brussels Sprouts as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.