Comparing Nutrients in 14 ounces Cereals, CREAM OF WHEAT, instant, prepared with water, without salt VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	12%	3%	85%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Brussels Sprouts	Recommended Dietary Allowance
Energy	8.5% 246kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	24.6% 0.39g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	0.38% 0.28g	12% 8.73g	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	5.1% 3.7g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	% 0.28g	% 1.83g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	39.7% 15g	38g per day for Men 19-50 years
Protein	13% 7.3g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	102% 921μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.7% 12.3mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.33mg	24.5% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.23mg	67% 0.87mg	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	61.5% 246μg	60.5% 242μg	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	0% 0mg	375% 337mg	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	0.53% 0.079mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	585% 703μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Brussels Sprouts	Recommended Dietary Allowance
Calcium	25.4% 254mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	31% 0.28mg	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	246% 19.7mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	58% 1.34mg	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	10.2% 71.4mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	2.33% 79.4mg	45.4% 1544mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	27% 405mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	9.05% 335g	9.23% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, instant, prepared with water, without salt VS Brussels Sprouts per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt versus 14 oz of Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt vs Brussels Sprouts:

• 14 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 6.1 times more Vitamin A, 1.7 times more Vitamin B1, 2.3 times more Vitamin B2, 4.2 times more Vitamin B3 and 1.4 times more Vitamin B6 than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 3.8 times more Vitamin B5, more Vitamin C, 44 times more Vitamin E and 1770 times more Vitamin K than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Brussels Sprouts provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have insufficient amounts of Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Cereals, CREAM OF WHEAT, instant, prepared with water, without salt vs Brussels Sprouts:

• 14 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 1.5 times more Calcium, 3.5 times more Iron, 2.2 times more Selenium and 4.1 times more Sodium than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 1.6 times more Copper, 3.8 times more Magnesium, more Manganese, 3.8 times more Phosphorus, 19.5 times more Potassium and 2.5 times more Zinc than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt and Brussels Sprouts contain similar levels of Water per 14 ounces.
• 14 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt lack sufficient amounts of Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have 1.4 times more Energy and 1.5 times more Carbohydrate than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 7.1 times more Omega 3, 31.4 times more Sugars, 6.3 times more Fiber and 1.8 times more Protein than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• 14 ounces of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt provide inadequate amounts of Omega 3 and Fiber
• 14 ounces of Brussels Sprouts provide inadequate amounts of Energy
• Both Cereals, CREAM OF WHEAT, instant, prepared with water, without salt as well as Raw Brussels Sprouts provide inadequate amounts of Omega 6 in 14 ounces.