Comparing Nutrients in 100 grams 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	1.7% 49kcal	1.5% 43kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	0.26% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	6.9% 8.95g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	3.03% 2.2g	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	3.1% 2.25g	1.3% 0.93g	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	% 1.97g	% 0.81g	g per day for Men 19-50 years
Sucrose	% 4.3g	% 0.46g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	10% 3.8g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	6.04% 3.38g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	4.22% 38μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	4.66% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	6.18% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	17% 0.22mg	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	8.5% 34μg	15.3% 61μg	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	65.7% 59mg	94% 85mg	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	1% 0.15mg	5.87% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	148% 177μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Brussels Sprouts	Recommended Dietary Allowance
Calcium	4.3% 43mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	7.78% 0.07mg	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	1.63% 0.13mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	14.7% 0.34mg	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	3.3% 23mg	9.86% 69mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	1.67% 25mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	2.32% 86g	2.32% 86g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Brussels Sprouts per 100 g

Compare the macro and micronutrient content in 100 g of Navel Oranges versus 100 g of Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Navel Oranges vs Brussels Sprouts:

• 100 g 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 100 grams.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Navel Oranges vs Brussels Sprouts:

• 100 g 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 100 grams.
• 100 grams of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Navel Oranges have 1.4 times more Carbohydrate, 3.9 times more Sugars and 2.4 times more Fructose than Brussels Sprouts.
• While 100 g 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.
• 100 grams 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 100 grams.