Comparing Nutrients in 14 ounces Cereals ready-to-eat, QUAKER, CAP VS Cereals, CREAM OF WHEAT, 1 minute cook time, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, CAP	4%	12%	84%
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, CAP	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Recommended Dietary Allowance
Energy	55% 1596kcal	49% 1425kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.5g	6% 5.83g	97g per day for Men 19-50 years
Saturated Fat	38.6% 12.4g	3.66% 1.17g	32g per day for Men 19-50 years
Omega 3	NA	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	NA	18.7% 3.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	260% 338g	222% 288g	130g per day for Men 19-50 years
Sugars	240% 174g	2.8% 2.02g	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	% 1.63g	g per day for Men 19-50 years
Fiber	26% 9.92g	46% 17.5g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	83.4% 46.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	529% 6.35mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	550% 7.14mg	114% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	510% 81.6mg	151% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	49.2% 2.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	647% 8.4mg	28% 0.37mg	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	1602% 6410μg	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	0.44% 0.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.67mg	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, CAP	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	318% 3179mg	1000mg per day for Men 19-50 years
Copper	NA	93% 0.84mg	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	972% 77.8mg	1476% 118mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	NA	232% 5.35mg	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	95% 663mg	95% 663mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	17.6% 599mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	190% 2854mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	556% 61.2mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	0.27% 9.84g	1.22% 45.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, CAP VS Cereals, CREAM OF WHEAT, 1 minute cook time, dry per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, QUAKER, CAP versus 14 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, QUAKER, CAP vs Cereals, CREAM OF WHEAT, 1 minute cook time, dry:

• 14 ounces of Cereals ready-to-eat, QUAKER, CAP have 2.2 times more Vitamin B1, 4.8 times more Vitamin B2, 3.4 times more Vitamin B3, 23 times more Vitamin B6 and 1.4 times more Vitamin E than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals ready-to-eat, QUAKER, CAP as well as Cereals, CREAM OF WHEAT, 1 minute cook time, dry have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, QUAKER, CAP vs Cereals, CREAM OF WHEAT, 1 minute cook time, dry:

• 14 ounces of Cereals ready-to-eat, QUAKER, CAP have 1.2 times more Potassium, 102.7 times more Sodium and 11.4 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• While 14 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, dry contain 72.8 times more Calcium and 1.5 times more Iron than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP and Cereals, CREAM OF WHEAT, 1 minute cook time, dry contain similar levels of Magnesium and Phosphorus per 14 ounces.
• 14 ounces of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, QUAKER, CAP have 3.9 times more Fat, 10.6 times more Saturated Fat and 85.9 times more Sugars than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• While 14 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, dry contain 1.8 times more Fiber and 2.7 times more Protein than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP and Cereals, CREAM OF WHEAT, 1 minute cook time, dry offer comparable quantities of Energy and Carbohydrate per 14 ounces.