Comparing Nutrients in 100 calories Cereals ready-to-eat, QUAKER, Christmas Crunch VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry

Weight per 100 calories

• Cereals ready-to-eat, QUAKER, Christmas Crunch: 25g
• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry: 28g

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

Discover which food has more nutrients per 100 calories - Cereals ready-to-eat, QUAKER, Christmas Crunch or Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Christmas Crunch	4%	11%	85%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	13%	4%	83%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.25% 1.2g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.49% 0.008g	0.65% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	15.6% 20.2g	130g per day for Men 19-50 years
Sugars	15.4% 11g	0.18% 0.13g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	1.72% 0.65g	3.26% 1.24g	38g per day for Men 19-50 years
Protein	2% 1.1g	5.84% 3.27g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Vitamin A	0.76% 6.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.3% 0.41mg	18% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.8% 0.46mg	9.04% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.2% 5.48mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.86% 0.093mg	3.5% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.2% 0.55mg	1.95% 0.025mg	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	97% 387μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.028% 0.025mg	0% 0mg	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	0.71% 0.11mg	0.69% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.23% 0.28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Calcium	0.28% 2.77mg	25% 248mg	1000mg per day for Men 19-50 years
Copper	4.23% 0.038mg	6.45% 0.058mg	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	62.3% 5mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	NA	16.7% 0.39mg	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	6.05% 42.3mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	1.38% 47mg	1.33% 45mg	3400mg per day for Men 19-50 years
Selenium	2.98% 1.64μg	NA	55μg per day for Men 19-50 years
Sodium	12% 182mg	6.16% 92mg	1500mg per day for Men 19-50 years
Zinc	37.5% 4.12mg	3.46% 0.38mg	11mg per day for Men 19-50 years
Water	0.017% 0.63g	0.088% 3.26g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, QUAKER, Christmas Crunch VS Cereals, CREAM OF WHEAT, 2 1/2 Minute Cook Time, Dry Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cereals ready-to-eat, QUAKER, Christmas Crunch or Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry?

Lets compare vitamin content per 100 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• 100 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch have 1.9 times more Vitamin B1, 4 times more Vitamin B2, 2.3 times more Vitamin B3 and 21.6 times more Vitamin B6 than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While 100 kcal of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 1.9 times more Vitamin B5 than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• 100 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Vitamin B5
• 100 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have insufficient amounts of Vitamin B6
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have insufficient amounts of Vitamin C, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Cereals ready-to-eat, QUAKER, Christmas Crunch vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• 100 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch have 2 times more Sodium and 10.8 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While 100 kcal of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 89.7 times more Calcium, 1.5 times more Copper, 1.8 times more Iron and 2.6 times more Phosphorus than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain similar levels of Magnesium per 100 calories.
• 100 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch lack sufficient amounts of Calcium
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry lack sufficient amounts of Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch have 10.9 times more Saturated Fat and 84.3 times more Sugars than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While 100 kcal of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 1.9 times more Fiber and 2.9 times more Protein than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch provide inadequate amounts of Fiber and Protein
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.