Comparing Nutrients in 14 ounces Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice VS Toasted Wheat Germ Cereals

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	7%	2%	91%
Toasted Wheat Germ Cereals	28%	23%	49%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Energy	52.4% 1520kcal	52.3% 1516kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	43.8% 42.5g	97g per day for Men 19-50 years
Saturated Fat	4.03% 1.3g	22.7% 7.26g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	198% 3.18g	1.6g per day for Men 19-50 years
Omega 6	6.65% 1.13g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	268% 348g	151% 197g	130g per day for Men 19-50 years
Sugars	0% 0g	42.7% 31g	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	% 31g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	158% 60g	38g per day for Men 19-50 years
Protein	49.7% 28g	206% 115g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	146% 1.75mg	552% 6.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	250% 3.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.4% 14mg	139% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	299% 3.9mg	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	153% 611μg	349% 1397μg	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	26.5% 24mg	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	2.65% 0.4mg	423% 63.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	105% 0.95mg	273% 2.46mg	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	142% 11.4mg	451% 36mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	NA	3444% 79.2mg	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	67% 468mg	650% 4548mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	111% 3759mg	3400mg per day for Men 19-50 years
Selenium	75.8% 41.7μg	469% 258μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	601% 66mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.6% 22.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice VS Toasted Wheat Germ Cereals per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice versus 14 oz of Toasted Wheat Germ Cereals to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice vs Toasted Wheat Germ Cereals:

• 14 oz of Plain Toasted Wheat Germ Cereals contain 3.8 times more Vitamin B1, 3.1 times more Vitamin B2, 1.6 times more Vitamin B3, more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C, 159.9 times more Vitamin E and 40 times more Vitamin K than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• 14 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have insufficient amounts of Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice as well as Plain Toasted Wheat Germ Cereals have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice vs Toasted Wheat Germ Cereals:

• 14 oz of Plain Toasted Wheat Germ Cereals contain 5 times more Calcium, 2.6 times more Copper, 3.2 times more Iron, 10.7 times more Magnesium, 9.7 times more Phosphorus, 8.2 times more Potassium, 6.2 times more Selenium and 15.2 times more Zinc than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• 14 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have 1.8 times more Carbohydrate than Toasted Wheat Germ Cereals.
• While 14 oz of Plain Toasted Wheat Germ Cereals contain 11.9 times more Fat, 5.6 times more Saturated Fat, 13.3 times more Omega 3, 20.4 times more Omega 6, more Sugars, 10.8 times more Fiber and 4.2 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice and Toasted Wheat Germ Cereals offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice provide inadequate amounts of Omega 6