Comparing Nutrients in 500 calories Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry VS Brussels Sprouts

Weight per 500 calories

• Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry: 146g
• Brussels Sprouts: 1163g

Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry have 8 times more energy per 100g than Brussels Sprouts. It has high energy density when compared to other foods. Raw Brussels Sprouts having low energy density.

Discover which food has more nutrients per 500 calories - Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry or Brussels Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	11%	4%	85%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Brussels Sprouts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.3g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	NA	72% 1.15g	1.6g per day for Men 19-50 years
Omega 6	NA	3.08% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.3% 111g	80% 104g	130g per day for Men 19-50 years
Sugars	1.43% 1.04g	35.3% 25.6g	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	15% 11g	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	% 9.4g	g per day for Men 19-50 years
Sucrose	NA	% 5.35g	g per day for Men 19-50 years
Fiber	17.7% 6.73g	116% 44g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	70% 39.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	49% 442μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.24mg	135% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.2% 1.1mg	80.5% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82% 13mg	54% 8.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	196% 2.55mg	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	68.3% 273μg	177% 709μg	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	1098% 988mg	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	1.07% 0.16mg	68.2% 10.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1715% 2058μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry	Brussels Sprouts	Recommended Dietary Allowance
Calcium	64.5% 645mg	49% 488mg	1000mg per day for Men 19-50 years
Copper	NA	90% 0.81mg	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	768% 61.4mg	203% 16.3mg	8mg per day for Men 19-50 years
Magnesium	11% 46.8mg	63.7% 267mg	420mg per day for Men 19-50 years
Manganese	NA	170% 3.9mg	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	16.5% 115mg	115% 802mg	700mg per day for Men 19-50 years
Potassium	7.4% 251mg	133% 4523mg	3400mg per day for Men 19-50 years
Selenium	NA	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	176% 2639mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	6.38% 0.7mg	44.4% 4.9mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	27% 1000g	3700g per day for Men 19-50 years

Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham Flavor, Dry VS Brussels Sprouts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry or Brussels Sprouts?

Lets compare vitamin content per 500 calories of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry vs Brussels Sprouts:

• 500 calories of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry have 1.5 times more Vitamin B3 than Brussels Sprouts.
• While 500 kcal of Raw Brussels Sprouts contain more Vitamin A, 1.3 times more Vitamin B1, 11.6 times more Vitamin B6, 2.6 times more Vitamin B9, more Vitamin C and 63.6 times more Vitamin E than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.
• Both Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry and Brussels Sprouts provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry vs Brussels Sprouts:

• 500 calories of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry have 1.3 times more Calcium, 3.8 times more Iron and 9.1 times more Sodium than Brussels Sprouts.
• While 500 kcal of Raw Brussels Sprouts contain 5.7 times more Magnesium, 6.9 times more Phosphorus, 18 times more Potassium, 7 times more Zinc and 96.9 times more Water than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.
• 500 calories of Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry lack sufficient amounts of Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Brussels Sprouts contain 24.6 times more Sugars, 6.6 times more Fiber and 2.7 times more Protein than Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry.
• Both Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dry and Brussels Sprouts offer comparable quantities of Energy and Carbohydrate per 500 calories.