Comparing Nutrients in 100 calories Cereals ready-to-eat, QUAKER, CAP VS Cereals ready-to-eat, QUAKER, CAP

Weight per 100 calories

• Cereals ready-to-eat, QUAKER, CAP: 25g
• Cereals ready-to-eat, QUAKER, CAP: 25g

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

Which food has more nutrients per 100 calories - Cereals ready-to-eat, QUAKER, CAP or Cereals ready-to-eat, QUAKER, CAP?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, CAP	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	1.25% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.63% 0.84g	2.42% 0.78g	32g per day for Men 19-50 years
Omega 3	0.41% 0.007g	0.43% 0.007g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	1.07% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.5% 21.5g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	15.4% 11g	15.4% 11g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	1.65% 0.63g	1.72% 0.65g	38g per day for Men 19-50 years
Protein	1.97% 1.1g	2% 1.12g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Vitamin A	0.2% 1.76μg	0.2% 1.76μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.8% 0.41mg	33.6% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.2% 0.46mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.7% 5.4mg	32.7% 5.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.73% 0.036mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.3% 0.54mg	41.5% 0.54mg	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	98% 391μg	103% 411μg	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	0.028% 0.025mg	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	1.04% 0.16mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.13% 0.15μg	0.13% 0.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, CAP	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Calcium	0.28% 2.76mg	0.28% 2.77mg	1000mg per day for Men 19-50 years
Copper	3.1% 0.028mg	3.33% 0.03mg	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	61% 4.88mg	62.3% 5mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	8.16% 0.19mg	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	6% 42mg	6.05% 42.3mg	700mg per day for Men 19-50 years
Potassium	1.37% 46.7mg	1.4% 47mg	3400mg per day for Men 19-50 years
Selenium	2.97% 1.63μg	4.76% 2.6μg	55μg per day for Men 19-50 years
Sodium	12.6% 189mg	12% 183mg	1500mg per day for Men 19-50 years
Zinc	37% 4.06mg	35.6% 3.9mg	11mg per day for Men 19-50 years
Water	0.017% 0.63g	0.017% 0.63g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cereals ready-to-eat, QUAKER, CAP vs Cereals ready-to-eat, QUAKER, CAP:

Both Cereals ready-to-eat, QUAKER, CAP and Cereals ready-to-eat, QUAKER, CAP have similar amounts of vitamins per 100 kcal
• Both Cereals ready-to-eat, QUAKER, CAP and Cereals ready-to-eat, QUAKER, CAP have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E per 100 kcal.
• Both Cereals ready-to-eat, QUAKER, CAP as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cereals ready-to-eat, QUAKER, CAP vs Cereals ready-to-eat, QUAKER, CAP:

• Cereals ready-to-eat, QUAKER, CAP contain 1.6 times more Selenium than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP and Cereals ready-to-eat, QUAKER, CAP have similar amounts of Copper, Iron, Magnesium, Phosphorus, Potassium, Sodium and Zinc per 100 kcal.
• Both Cereals ready-to-eat, QUAKER, CAP as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

Both Cereals ready-to-eat, QUAKER, CAP and Cereals ready-to-eat, QUAKER, CAP have similar amounts of macro-nutrients per 100 kcal
• Both Cereals ready-to-eat, QUAKER, CAP and Cereals ready-to-eat, QUAKER, CAP have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 100 kcal.
• Both Cereals ready-to-eat, QUAKER, CAP as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.