Comparing Nutrients in 100 grams Valencia Oranges VS Cooked Frozen Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cooked Frozen Brussels Sprouts	28%	7%	65%

Macro Nutrients

	Valencia Oranges	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Energy	1.7% 49kcal	1.45% 42kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.4% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.15% 12g	6.4% 8.3g	130g per day for Men 19-50 years
Sugars	NA	2.87% 2.08g	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	6.58% 2.5g	10.8% 4.1g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	6.5% 3.64g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	5.1% 46μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	3.36% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	6.84% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	22.2% 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	9.75% 39μg	25.3% 101μg	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	54% 48.5mg	50.8% 45.7mg	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	NA	3.4% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	161% 194μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Calcium	4% 40mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	3.78% 0.034mg	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	1.13% 0.09mg	6% 0.48mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	8.96% 0.21mg	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	2.43% 17mg	8% 56mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	8.53% 290mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	2.33% 86.3g	2.34% 86.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Valencia Oranges vs Cooked Frozen Brussels Sprouts:

• Boiled and Drained Frozen Brussels Sprouts contain 3.8 times more Vitamin A, 2.8 times more Vitamin B2, 2 times more Vitamin B3, 1.4 times more Vitamin B5, 4.6 times more Vitamin B6 and 2.6 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Frozen Brussels Sprouts have similar amounts of Vitamin B1 and Vitamin C per 100 g.
• Both Raw Valencia Oranges as well as Boiled and Drained Frozen Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Valencia Oranges vs Cooked Frozen Brussels Sprouts:

• Raw Valencia Oranges have 1.5 times more Calcium than Boiled and Drained Frozen Brussels Sprouts.
• While Boiled and Drained Frozen Brussels Sprouts contain 5.3 times more Iron, 1.8 times more Magnesium, 9 times more Manganese, 3.3 times more Phosphorus, 1.6 times more Potassium, more Sodium and 4 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Frozen Brussels Sprouts have similar amounts of Copper and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Valencia Oranges have 1.4 times more Carbohydrate than Boiled and Drained Frozen Brussels Sprouts.
• While Boiled and Drained Frozen Brussels Sprouts contain 8.1 times more Omega 3, 1.6 times more Fiber and 3.5 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Boiled and Drained Frozen Brussels Sprouts have similar amounts of Energy per 100 g.
• Both Raw Valencia Oranges as well as Boiled and Drained Frozen Brussels Sprouts have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.