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Comparing Nutrients in 500 calories OrangesVS Brussels Sprouts

Weight per 500 calories

Oranges
1064g
Brussels Sprouts
1163g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Oranges or Brussels Sprouts?

Macros Ratio

Protein Fat Carbs

Oranges
7%
2%
91%
Brussels Sprouts
26%
5%
69%
500 kcal ▼

Macro Nutrients

Orangesvs Brussels Sprouts
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.3%1.28g
Fat
3.6%3.5g
1.28 gvs3.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.5%0.16g
Saturated Fat
2.25%0.72g
0.16 gvs0.72 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.65%0.074g
Omega 3
72%1.15g
0.074 gvs1.15 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.13%0.19g
Omega 6
3.08%0.52g
0.19 gvs0.52 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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96%125g
Carbohydrate
80%104g
125 gvs104 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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137%99g
Sugars
35.3%25.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
99 gvs25.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
15%11g
≤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]
NA gvs11 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%9.4g
NA gvs9.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%5.35g
NA gvs5.35 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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67%25.5g
Fiber
116%44g
25.5 gvs44 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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18%10g
Protein
70%39.3g
10 gvs39.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Orangesvs Brussels Sprouts
13%117μg
Vitamin A
49%442μg
RAE, retinol activity equivalents
117 μgvs442 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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77%0.93mg
Vitamin B1
135%1.6mg
Thiamine
0.93 mgvs1.6 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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32.7%0.43mg
Vitamin B2
80.5%1.05mg
Riboflavin
0.43 mgvs1.05 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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18.8%3mg
Vitamin B3
54%8.66mg
Niacin, nicotinic acid, niacinamide
3 mgvs8.66 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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53%2.66mg
Vitamin B5
72%3.6mg
Pantothenic acid
2.66 mgvs3.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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49%0.64mg
Vitamin B6
196%2.55mg
Pyridoxine
0.64 mgvs2.55 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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79.8%319μg
Vitamin B9
177%709μg
Folates and Folic Acid
319 μgvs709 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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629%566mg
Vitamin C
1098%988mg
Ascorbic acid
566 mgvs988 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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12.8%1.9mg
Vitamin E
68.2%10.2mg
Tocopherols and Tocotrienols
1.9 mgvs10.2 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
1715%2058μg
Phytomenadione or phylloquinone
0 μgvs2058 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Orangesvs Brussels Sprouts
42.6%426mg
Calcium
49%488mg
426 mgvs488 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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53%0.48mg
Copper
90%0.81mg
0.48 mgvs0.81 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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13.3%1.06mg
Iron
203%16.3mg
1.06 mgvs16.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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25.3%106mg
Magnesium
63.7%267mg
106 mgvs267 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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11.6%0.27mg
Manganese
170%3.9mg
0.27 mgvs3.9 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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21.3%149mg
Phosphorus
115%802mg
149 mgvs802 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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56.6%1926mg
Potassium
133%4523mg
1926 mgvs4523 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.67%5.3μg
Selenium
34%18.6μg
5.3 μgvs18.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg
Sodium
19.4%291mg
0 mgvs291 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.77%0.74mg
Zinc
44.4%4.9mg
0.74 mgvs4.9 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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25%923g
Water
27%1000g
923 gvs1000 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Oranges vs Brussels Sprouts:
Comparing minerals per 500 calories for Oranges vs Brussels Sprouts:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

OrangesVS Valencia OrangesBrussels SproutsVS Valencia OrangesOrangesVS Boiled Brussels SproutsBrussels SproutsVS Boiled Brussels Sprouts
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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