Comparing Nutrients in 7 ounces Navel Oranges VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Navel Oranges	Brussels Sprouts	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.53% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	23.3% 17g	6.02% 4.37g	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	2.55% 1.85g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 0.91g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	20% 7.54g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	9.24% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	33.4% 0.43mg	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	30.3% 121μg	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	187% 169mg	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	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	293% 351μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Brussels Sprouts	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	15.4% 0.14mg	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	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	29% 0.67mg	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	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Brussels Sprouts per 7 oz

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

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

• 7 oz of Raw Brussels Sprouts contain 3.2 times more Vitamin A, 2 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 2.8 times more Vitamin B6, 1.8 times more Vitamin B9, 1.4 times more Vitamin C, 5.9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Brussels Sprouts provide similar amounts of Vitamin B5 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 Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Raw Brussels Sprouts contain 1.8 times more Copper, 10.8 times more Iron, 2.1 times more Magnesium, 11.6 times more Manganese, 3 times more Phosphorus, 2.3 times more Potassium, more Selenium and 5.3 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and 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 1.4 times more Carbohydrate, 3.9 times more Sugars and 2.4 times more Fructose than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 11 times more Omega 3, 1.7 times more Fiber and 3.7 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Navel Oranges as well as Raw Brussels Sprouts provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Brussels Sprouts

What are the health benefits of Navel Oranges compared to Brussels Sprouts?

Navel oranges are a great source of vitamin C, fiber, and antioxidants which can help boost the immune system, support skin health, and improve digestion. Brussels sprouts are rich in vitamin K, vitamin C, and fiber, which can support bone health, reduce inflammation, and aid in digestion. Both are nutritious options, but navel oranges are higher in vitamin C while Brussels sprouts are higher in vitamin K. Incorporating a variety of fruits and vegetables into your diet is key for optimal health.

Can I lose weight easier by eating more Navel Oranges or Brussels Sprouts?

Both navel oranges and Brussels sprouts can be beneficial for weight loss due to their high fiber content and low calorie density. However, Brussels sprouts are lower in calories and higher in fiber compared to navel oranges, making them a more weight-loss friendly option. Incorporating a variety of fruits and vegetables into your diet, including both navel oranges and Brussels sprouts, can help support your weight loss goals.

Should I eat more Navel Oranges or more Brussels Sprouts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of nutrient-dense foods. Both navel oranges and Brussels sprouts offer unique benefits. Navel oranges are a good source of vitamin C, which can help support muscle recovery and overall immune function. Brussels sprouts are rich in protein, fiber, and vitamins C and K, which are important for muscle repair and growth. Including a mix of both navel oranges and Brussels sprouts in your diet can help support your muscle-building goals.

What is the environmental impact of producing Navel Oranges compared to Brussels Sprouts?

Navel Oranges have a higher environmental impact compared to Brussels Sprouts due to factors such as water usage, land usage, and transportation emissions. Oranges require more water to grow and are typically grown in regions that may have water scarcity issues. Additionally, oranges are often transported over long distances, contributing to carbon emissions. Brussels Sprouts, on the other hand, require less water and can be grown in a variety of climates, reducing their overall environmental impact.