Comparing Nutrients in 500 calories Valencia OrangesVS Brussels Sprouts

Weight per 500 calories

Valencia Oranges

1020g

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 - Valencia Oranges or Brussels Sprouts?

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Brussels Sprouts

26%

69%

500 kcal ▼

Macro Nutrients

Valencia 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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3.16%3.06g

Fat

3.6%3.5g

3.06 gvs3.5 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.1%0.36g

Saturated Fat

2.25%0.72g

0.36 gvs0.72 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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10.2%0.16g

Omega 3

72%1.15g

0.16 gvs1.15 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.64%0.45g

Omega 6

3.08%0.52g

0.45 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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93%121g

Carbohydrate

80%104g

121 gvs104 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

35.3%25.6g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs25.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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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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Glucose

%9.4g

NA gvs9.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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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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19%10.6g

Protein

70%39.3g

10.6 gvs39.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Valencia Orangesvs Brussels Sprouts

13.6%122μg

Vitamin A

49%442μg

RAE, retinol activity equivalents

122 μgvs442 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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74%0.89mg

Vitamin B1

135%1.6mg

Thiamine

0.89 mgvs1.6 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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31.4%0.41mg

Vitamin B2

80.5%1.05mg

Riboflavin

0.41 mgvs1.05 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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17.5%2.8mg

Vitamin B3

54%8.66mg

Niacin, nicotinic acid, niacinamide

2.8 mgvs8.66 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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51%2.55mg

Vitamin B5

72%3.6mg

Pantothenic acid

2.55 mgvs3.6 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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49.5%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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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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99%398μg

Vitamin B9

177%709μg

Folates and Folic Acid

398 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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550%495mg

Vitamin C

1098%988mg

Ascorbic acid

495 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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Vitamin E

68.2%10.2mg

Tocopherols and Tocotrienols

NA mgvs10.2 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

1715%2058μg

Phytomenadione or phylloquinone

NA μgvs2058 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Valencia Orangesvs Brussels Sprouts

41%408mg

Calcium

49%488mg

408 mgvs488 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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42%0.38mg

Copper

90%0.81mg

0.38 mgvs0.81 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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11.5%0.92mg

Iron

203%16.3mg

0.92 mgvs16.3 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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24.3%102mg

Magnesium

63.7%267mg

102 mgvs267 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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10.2%0.23mg

Manganese

170%3.9mg

0.23 mgvs3.9 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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24.8%173mg

Phosphorus

115%802mg

173 mgvs802 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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53.7%1827mg

Potassium

133%4523mg

1827 mgvs4523 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

34%18.6μg

NA 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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5.57%0.61mg

Zinc

44.4%4.9mg

0.61 mgvs4.9 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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24%881g

Water

27%1000g

881 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 Valencia Oranges vs Brussels Sprouts:

Raw Brussels Sprouts contain 3.6 times more Vitamin A, 1.8 times more Vitamin B1, 2.6 times more Vitamin B2, 3.1 times more Vitamin B3, 1.4 times more Vitamin B5, 4 times more Vitamin B6, 1.8 times more Vitamin B9 and 2 times more Vitamin C than Raw Valencia Oranges.
Both Raw Valencia Oranges as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Valencia Oranges vs Brussels Sprouts:

Raw Brussels Sprouts contain 2.2 times more Copper, 17.7 times more Iron, 2.6 times more Magnesium, 16.7 times more Manganese, 4.6 times more Phosphorus, 2.5 times more Potassium, more Sodium and 8 times more Zinc than Raw Valencia Oranges.
Both Raw Valencia Oranges and Raw Brussels Sprouts have similar amounts of Calcium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Brussels Sprouts contain 7.1 times more Omega 3, 1.7 times more Fiber and 3.7 times more Protein than Raw Valencia Oranges.
Both Raw Valencia Oranges and Raw Brussels Sprouts have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Valencia Oranges as well as Raw Brussels Sprouts have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Valencia OrangesVS Navel OrangesBrussels SproutsVS Navel OrangesValencia OrangesVS Boiled Brussels SproutsBrussels SproutsVS Boiled Brussels Sprouts

Compare Foods

Comparing Nutrients in 500 calories Valencia OrangesVS Brussels Sprouts

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: