Comparing Nutrients in 7 ounces Brussels Sprouts VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	10%	22%	68%

Macro Nutrients

	Brussels Sprouts	Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	26.5% 768kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	20% 19.5g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	6.9% 2.2g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	NA	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	105% 136g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	68% 49.3g	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	2.55% 1.85g	NA	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.91g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	12% 6.7g	35.8% 20g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	48.5% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	28.7% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.24% 1.48mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	18.5% 0.24mg	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	30.3% 121μg	13.4% 53.6μg	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	187% 169mg	35.5% 32mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.6% 1.75mg	32.5% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	293% 351μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	NA	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	34.7% 2.78mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	NA	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	19.6% 137mg	85.6% 599mg	700mg per day for Men 19-50 years
Potassium	22.7% 772mg	32.7% 1111mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	26.6% 399mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	39.3% 4.33mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Brussels Sprouts versus 7 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Brussels Sprouts vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry:

• 7 ounces of Brussels Sprouts have 1.8 times more Vitamin B6, 2.3 times more Vitamin B9 and 5.3 times more Vitamin C than Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry.
• While 7 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry contain 2.1 times more Vitamin B1, 2.1 times more Vitamin B2, 2.5 times more Vitamin B3 and 2.8 times more Vitamin E than Raw Brussels Sprouts.
• Both Raw Brussels Sprouts as well as Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Brussels Sprouts vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry:

• 7 ounces of Brussels Sprouts have 10.6 times more Water than Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry.
• While 7 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry contain 2.5 times more Calcium, 2 times more Iron, 5 times more Magnesium, 4.4 times more Phosphorus, 1.4 times more Potassium, 8 times more Sodium and 5.2 times more Zinc than Raw Brussels Sprouts.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry contain 9 times more Energy, 32.8 times more Fat, 18 times more Saturated Fat, 7.7 times more Carbohydrate, 11.3 times more Sugars, 1.9 times more Fiber and 3 times more Protein than Raw Brussels Sprouts.
• 7 ounces of Brussels Sprouts provide inadequate amounts of Energy