Comparing Nutrients in 7 ounces Navel Oranges VS Boiled Brussels Sprouts

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Boiled Brussels Sprouts	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	21.5% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	11% 14g	130g per day for Men 19-50 years
Sugars	23.3% 17g	4.76% 3.45g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	9.04% 5.06g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Boiled Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	8.6% 77.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	7.53% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	27% 0.35mg	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	17% 67.5μg	29.8% 119μg	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	130% 117mg	137% 123mg	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	2% 0.3mg	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	232% 278μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Boiled Brussels Sprouts	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	18.3% 0.16mg	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	3.22% 0.26mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	19.6% 0.45mg	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	6.52% 45.6mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	18.5% 629mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.77% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Boiled Brussels Sprouts per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Boiled Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 oz of Boiled and Drained Brussels Sprouts contain 3.3 times more Vitamin A, 1.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.4 times more Vitamin B3, 2.3 times more Vitamin B6, 1.8 times more Vitamin B9, 2.9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Boiled Brussels Sprouts provide similar amounts of Vitamin B5 and Vitamin C per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Navel Oranges as well as Boiled and Drained Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Boiled and Drained Brussels Sprouts contain 2.1 times more Copper, 9.2 times more Iron, 1.8 times more Magnesium, 7.8 times more Manganese, 2.4 times more Phosphorus, 1.9 times more Potassium, more Selenium and 4.1 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Boiled Brussels Sprouts contain similar levels of Calcium and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.8 times more Carbohydrate and 4.9 times more Sugars than Boiled Brussels Sprouts.
• While 7 oz of Boiled and Drained Brussels Sprouts contain 19.2 times more Omega 3 and 2.8 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Boiled Brussels Sprouts offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Navel Oranges as well as Boiled and Drained Brussels Sprouts provide inadequate amounts of Energy and Omega 6 in seven ounces.