Comparing Nutrients in 14 ounces Cereals, QUAKER, Whole Wheat Natural Cereal, dry VS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Whole Wheat Natural Cereal, dry	13%	5%	82%
Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	8%	5%	87%

Macro Nutrients

	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Energy	45.6% 1322kcal	47% 1357kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	7.65% 7.42g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	5.26% 1.7g	32g per day for Men 19-50 years
Omega 3	NA	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	NA	19.8% 3.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	228% 297g	245% 319g	130g per day for Men 19-50 years
Sugars	11% 7.94g	181% 131g	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	103% 39.3g	107% 40.5g	38g per day for Men 19-50 years
Protein	83.6% 47g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Vitamin A	NA	112% 1004μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	208% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	220% 2.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.2mg	210% 33.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.75mg	260% 3.37mg	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	48.6% 194μg	336% 1345μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	418% 10μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	67.5% 405IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	25% 3.73mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Whole Wheat Natural Cereal, dry	Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal	Recommended Dietary Allowance
Calcium	17.5% 175mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	NA	224% 2mg	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	164% 13mg	757% 60.5mg	8mg per day for Men 19-50 years
Magnesium	139% 583mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	NA	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	230% 1611mg	192% 1345mg	700mg per day for Men 19-50 years
Potassium	58.6% 1992mg	63.7% 2167mg	3400mg per day for Men 19-50 years
Selenium	NA	279% 153μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	123% 1850mg	1500mg per day for Men 19-50 years
Zinc	148% 16.3mg	229% 25.2mg	11mg per day for Men 19-50 years
Water	1.05% 39g	0.8% 29.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Whole Wheat Natural Cereal, dry VS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, QUAKER, Whole Wheat Natural Cereal, dry versus 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, QUAKER, Whole Wheat Natural Cereal, dry vs Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal:

• 14 ounces of Cereals, QUAKER, Whole Wheat Natural Cereal, dry have 5.2 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 1.3 times more Vitamin B1, 5.1 times more Vitamin B2, 1.7 times more Vitamin B3, 1.9 times more Vitamin B6, 6.9 times more Vitamin B9 and more Vitamin B12 than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• 14 ounces of Cereals, QUAKER, Whole Wheat Natural Cereal, dry have insufficient amounts of Vitamin B12
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Vitamin E
• Both Cereals, QUAKER, Whole Wheat Natural Cereal, dry as well as Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Cereals, QUAKER, Whole Wheat Natural Cereal, dry vs Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal:

• 14 ounces of Cereals, QUAKER, Whole Wheat Natural Cereal, dry have 1.3 times more Calcium than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 4.6 times more Iron, 58.3 times more Sodium and 1.6 times more Zinc than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• Both Cereals, QUAKER, Whole Wheat Natural Cereal, dry and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain similar levels of Magnesium, Phosphorus and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals, QUAKER, Whole Wheat Natural Cereal, dry have 1.5 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal contain 16.5 times more Sugars than Cereals, QUAKER, Whole Wheat Natural Cereal, dry.
• Both Cereals, QUAKER, Whole Wheat Natural Cereal, dry and Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal offer comparable quantities of Energy, Carbohydrate and Fiber per 14 ounces.