Comparing Nutrients in 100 calories Brussels Sprouts VS Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt

Weight per 100 calories

• Brussels Sprouts: 233g
• Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt: 208g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Brussels Sprouts or Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt?

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	14%	2%	84%

Macro Nutrients

	Brussels Sprouts	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	0.19% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.065% 0.021g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	NA	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	16% 21g	130g per day for Men 19-50 years
Sugars	7.06% 5.1g	0.37% 0.27g	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	3% 2.16g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 1.07g	NA	g per day for Men 19-50 years
Fiber	23.3% 8.84g	1.64% 0.63g	38g per day for Men 19-50 years
Protein	14% 7.86g	6.2% 3.48g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Vitamin A	9.8% 88.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	24.3% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	24.3% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	24% 0.31mg	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	35.5% 142μg	NA	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	220% 198mg	0% 0mg	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	13.6% 2.05mg	0.14% 0.021mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	343% 412μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Recommended Dietary Allowance
Calcium	9.77% 98mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	40.7% 3.26mg	135% 11mg	8mg per day for Men 19-50 years
Magnesium	12.7% 53.5mg	0.99% 4.17mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	23% 160mg	6.55% 46mg	700mg per day for Men 19-50 years
Potassium	26.6% 905mg	0.86% 29mg	3400mg per day for Men 19-50 years
Selenium	6.77% 3.72μg	NA	55μg per day for Men 19-50 years
Sodium	3.88% 58mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.88% 0.98mg	1.33% 0.15mg	11mg per day for Men 19-50 years
Water	5.4% 200g	4.97% 184g	3700g per day for Men 19-50 years

Brussels Sprouts VS Cereals, MALT-O-MEAL, Original, Plain, Prepared With Water, Without Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Brussels Sprouts or Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt?

Lets compare vitamin content per 100 calories of Brussels Sprouts vs Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt:

• 100 calories of Brussels Sprouts have 1.6 times more Vitamin B6, more Vitamin C, 98.2 times more Vitamin E and more Vitamin K than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• While 100 kcal of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt contain 2.2 times more Vitamin B3 than Raw Brussels Sprouts.
• Both Brussels Sprouts and Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt provide similar amounts of Vitamin B1 and Vitamin B2 per 100 calories.
• 100 calories of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Raw Brussels Sprouts as well as Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Brussels Sprouts vs Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt:

• 100 calories of Brussels Sprouts have 1.3 times more Calcium, 12.8 times more Magnesium, 3.5 times more Phosphorus, 31 times more Potassium, more Sodium and 6.7 times more Zinc than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• While 100 kcal of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt contain 3.3 times more Iron than Raw Brussels Sprouts.
• Both Brussels Sprouts and Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt contain similar levels of Water per 100 calories.
• 100 calories of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Brussels Sprouts have 18.9 times more Sugars, 14.1 times more Fiber and 2.3 times more Protein than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• Both Brussels Sprouts and Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt provide inadequate amounts of Fiber