Comparing Nutrients in 14 ounces Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	10%	5%	85%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Brussels Sprouts	Recommended Dietary Allowance
Energy	48.4% 1405kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	7.94% 7.7g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.83% 0.9g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	24.6% 0.39g	1.6g per day for Men 19-50 years
Omega 6	15.8% 2.68g	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	250% 325g	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	109% 79.4g	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	NA	% 1.83g	g per day for Men 19-50 years
Fiber	114% 43.3g	39.7% 15g	38g per day for Men 19-50 years
Protein	64.4% 36g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	225% 2.7mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	232% 3mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	225% 36mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24.5% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	278% 3.6mg	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	721% 2885μg	60.5% 242μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	451% 11μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22.8% 3.4mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	585% 703μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Brussels Sprouts	Recommended Dietary Allowance
Calcium	11.5% 115mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	161% 1.44mg	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	1461% 117mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	94% 397mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	NA	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	155% 1084mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	38% 1298mg	45.4% 1544mg	3400mg per day for Men 19-50 years
Selenium	375% 206μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	246% 27mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	0.59% 22g	9.23% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS VS Brussels Sprouts per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS 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 ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS vs Brussels Sprouts:

• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have 4.9 times more Vitamin B1, 8.4 times more Vitamin B2, 12.2 times more Vitamin B3, 4.2 times more Vitamin B6, 11.9 times more Vitamin B9 and more Vitamin B12 than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain more Vitamin A, more Vitamin C and 110.6 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS and Brussels Sprouts provide similar amounts of Vitamin E per 14 ounces.
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 14 ounces of Brussels Sprouts have insufficient amounts of Vitamin B12
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS as well as Raw Brussels Sprouts have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS vs Brussels Sprouts:

• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have 5.2 times more Copper, 21 times more Iron, 4.3 times more Magnesium, 4 times more Phosphorus, 32.5 times more Selenium and 16.2 times more Zinc than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 1.4 times more Calcium and 15.6 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS and Brussels Sprouts contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have 8.2 times more Energy, 6.5 times more Fat, 15 times more Omega 6, 9.1 times more Carbohydrate, 9.1 times more Sugars, 2.9 times more Fiber and 2.7 times more Protein than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 2.2 times more Omega 3 than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• 14 ounces of Brussels Sprouts provide inadequate amounts of Energy and Omega 6