Comparing Nutrients in 500 calories Crackers, gluten-free, multi-seeded and multigrain VS Brussels Sprouts

Weight per 500 calories

• Crackers, gluten-free, multi-seeded and multigrain: 110g
• Brussels Sprouts: 1163g

Crackers, gluten-free, multi-seeded and multigrain have 10.5 times more energy per 100g than Brussels Sprouts. It has very high energy density when compared to other foods. Raw Brussels Sprouts having low energy density.

Discover which food has more nutrients per 500 calories - Crackers, gluten-free, multi-seeded and multigrain or Brussels Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Crackers, gluten-free, multi-seeded and multigrain	Brussels Sprouts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	7.14% 2.3g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	64% 1.02g	72% 1.15g	1.6g per day for Men 19-50 years
Omega 6	32.7% 5.56g	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	56.3% 73g	80% 104g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	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	0% 0g	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	% 0g	% 9.4g	g per day for Men 19-50 years
Sucrose	% 0.95g	% 5.35g	g per day for Men 19-50 years
Fiber	29.6% 11.3g	116% 44g	38g per day for Men 19-50 years
Protein	22% 12.4g	70% 39.3g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multi-seeded and multigrain	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	19% 0.23mg	135% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	80.5% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.33mg	54% 8.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	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	9.66% 38.6μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.66mg	68.2% 10.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.6% 15μg	1715% 2058μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multi-seeded and multigrain	Brussels Sprouts	Recommended Dietary Allowance
Calcium	26.3% 263mg	49% 488mg	1000mg per day for Men 19-50 years
Copper	67.3% 0.61mg	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	39% 3.12mg	203% 16.3mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	63.7% 267mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	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	59% 413mg	115% 802mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	133% 4523mg	3400mg per day for Men 19-50 years
Selenium	35% 19.2μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	32.2% 483mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	26.5% 2.9mg	44.4% 4.9mg	11mg per day for Men 19-50 years
Water	0.11% 3.96g	27% 1000g	3700g per day for Men 19-50 years

Crackers, Gluten-free, Multi-seeded And Multigrain VS Brussels Sprouts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, gluten-free, multi-seeded and multigrain or Brussels Sprouts?

Lets compare vitamin content per 500 calories of Crackers, gluten-free, multi-seeded and multigrain vs Brussels Sprouts:

• 500 kcal of Raw Brussels Sprouts contain more Vitamin A, 7 times more Vitamin B1, 5.5 times more Vitamin B2, 1.6 times more Vitamin B3, 3.9 times more Vitamin B5, 6.2 times more Vitamin B6, 18.4 times more Vitamin B9, more Vitamin C, 6.2 times more Vitamin E and 136.1 times more Vitamin K than Crackers, gluten-free, multi-seeded and multigrain.
• 500 calories of Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin C
• Both Crackers, gluten-free, multi-seeded and multigrain as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Crackers, gluten-free, multi-seeded and multigrain vs Brussels Sprouts:

• 500 calories of Crackers, gluten-free, multi-seeded and multigrain have 1.7 times more Sodium than Brussels Sprouts.
• While 500 kcal of Raw Brussels Sprouts contain 1.9 times more Calcium, 1.3 times more Copper, 5.2 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese, 1.9 times more Phosphorus, 10.8 times more Potassium, 1.7 times more Zinc and 252.4 times more Water than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain and Brussels Sprouts contain similar levels of Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, gluten-free, multi-seeded and multigrain have 5 times more Fat and 10.6 times more Omega 6 than Brussels Sprouts.
• While 500 kcal of Raw Brussels Sprouts contain 1.4 times more Carbohydrate, 26.9 times more Sugars, more Fructose, 3.9 times more Fiber and 3.2 times more Protein than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain and Brussels Sprouts offer comparable quantities of Energy and Omega 3 per 500 calories.
• 500 calories of Brussels Sprouts provide inadequate amounts of Omega 6