Comparing Nutrients in 14 ounces Cereals ready-to-eat, QUAKER, Christmas Crunch VS 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	54.3% 1576kcal	48.6% 1409kcal	2900kcal per day for Men 19-50 years
Fat	19.8% 19g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	38.2% 12.2g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	9.18% 0.15g	1.6g per day for Men 19-50 years
Omega 6	17% 2.86g	13.8% 2.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	262% 341g	219% 285g	130g per day for Men 19-50 years
Sugars	243% 176g	2.57% 1.87g	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	% 1.55g	g per day for Men 19-50 years
Fiber	27% 10.3g	46% 17.5g	38g per day for Men 19-50 years
Protein	31.5% 17.6g	82.3% 46g	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	12% 107μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	541% 6.5mg	251% 3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	564% 7.33mg	127% 1.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	539% 86.3mg	210% 33.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	49.2% 2.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	665% 8.65mg	27.5% 0.36mg	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	1525% 6100μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.67mg	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	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	4.37% 43.7mg	350% 3501mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	91% 0.82mg	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	981% 78.5mg	1589% 127mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	NA	236% 5.43mg	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% 667mg	226% 1580mg	700mg per day for Men 19-50 years
Potassium	21.7% 738mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	47% 25.8μg	NA	55μg per day for Men 19-50 years
Sodium	192% 2874mg	86.8% 1302mg	1500mg per day for Men 19-50 years
Zinc	590% 65mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	1.24% 46g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, Christmas Crunch VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, QUAKER, Christmas Crunch versus 14 oz of Cereals, CREAM OF WHEAT, 2 1/2 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, Christmas Crunch vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• 14 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch have 2.2 times more Vitamin B1, 4.4 times more Vitamin B2, 2.6 times more Vitamin B3 and 24.2 times more Vitamin B6 than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While 14 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 1.7 times more Vitamin B5 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 provide similar amounts of Vitamin E per 14 ounces.
• 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 and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, QUAKER, Christmas Crunch vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• 14 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch have 2.2 times more Sodium and 12.1 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While 14 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 80.2 times more Calcium, 1.4 times more Copper, 1.6 times more Iron and 2.4 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 and Potassium per 14 ounces.
• 14 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch have 3.4 times more Fat, 12.2 times more Saturated Fat, 1.2 times more Omega 6 and 94.3 times more Sugars than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While 14 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 1.7 times more Fiber and 2.6 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 14 ounces.
• 14 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch provide inadequate amounts of Omega 3