Comparing Nutrients in 7 ounces Oranges with Peel VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Oranges with Peel	Brussels Sprouts	Recommended Dietary Allowance
Energy	4.3% 125kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.91g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	20% 7.54g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	9.24% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	187% 169mg	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	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	293% 351μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Brussels Sprouts	Recommended Dietary Allowance
Calcium	14% 139mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Brussels Sprouts per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel 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 Oranges with Peel vs Brussels Sprouts:

• 7 oz of Raw Brussels Sprouts contain 2.9 times more Vitamin A, 1.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.5 times more Vitamin B3, 2.4 times more Vitamin B6 and 2 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Brussels Sprouts provide similar amounts of Vitamin B5 and Vitamin C per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Brussels Sprouts:

• 7 ounces of Oranges with Peel have 1.7 times more Calcium than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 1.8 times more Iron, 1.6 times more Magnesium, 3.1 times more Phosphorus, 2 times more Potassium, 2.3 times more Selenium and 3.8 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Brussels Sprouts contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.5 times more Energy and 1.7 times more Carbohydrate than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 6.2 times more Omega 3 and 2.6 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Brussels Sprouts offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• 7 ounces of Brussels Sprouts provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Raw Brussels Sprouts provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Brussels Sprouts

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

Oranges with peel are a good source of fiber, vitamin C, and antioxidants, which can support immune health, skin health, and digestion. Brussels sprouts are rich in fiber, vitamin K, and antioxidants, which can help support bone health, heart health, and reduce inflammation. Both are nutritious options, but oranges with peel may provide more vitamin C and antioxidants, while Brussels sprouts offer more vitamin K and fiber.

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

Both oranges with peel and Brussels sprouts are nutritious foods that can support weight loss. Oranges with peel are high in fiber and vitamin C, which can help with satiety and boosting metabolism. Brussels sprouts are low in calories and high in fiber, making them a great option for weight loss. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating a variety of fruits and vegetables, including oranges with peel and Brussels sprouts, can help support your weight loss goals.

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

Both oranges with peel and Brussels sprouts are nutritious foods that can support muscle growth when consumed as part of a balanced diet. Oranges with peel are a good source of vitamin C, which is important for collagen synthesis and muscle repair. Brussels sprouts are rich in protein, fiber, and vitamins C and K, all of which are beneficial for muscle health and recovery. To maximize muscle growth, it's important to consume a variety of nutrient-dense foods, including a mix of fruits, vegetables, whole grains, and plant-based protein sources.

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

Oranges with peel have a higher environmental impact compared to Brussels sprouts due to factors such as water usage, land use, and transportation. Oranges require more water to grow and are often grown in areas that may face water scarcity. Additionally, the land needed to grow oranges is greater than that needed for Brussels sprouts. Transportation of oranges over long distances also contributes to their environmental impact. Brussels sprouts, on the other hand, are a more sustainable option as they require less water, land, and transportation resources to produce.