Comparing Nutrients in 14 ounces Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat VS Cereals, whole wheat hot natural cereal, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	17%	5%	78%
Cereals, whole wheat hot natural cereal, dry	12%	5%	83%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Cereals, whole wheat hot natural cereal, dry	Recommended Dietary Allowance
Energy	50% 1453kcal	47% 1357kcal	2900kcal per day for Men 19-50 years
Fat	8.8% 8.53g	8.2% 7.94g	97g per day for Men 19-50 years
Saturated Fat	5.12% 1.64g	3.72% 1.2g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	18.6% 0.3g	1.6g per day for Men 19-50 years
Omega 6	18.7% 3.2g	21.8% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	233% 303g	230% 298g	130g per day for Men 19-50 years
Sugars	7.5% 5.44g	2.3% 1.67g	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	98% 37.3g	99% 37.7g	38g per day for Men 19-50 years
Protein	115% 64.5g	79.4% 44.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Cereals, whole wheat hot natural cereal, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	211% 2.54mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.58mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	122% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	119% 1.55mg	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	77.4% 310μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	69.5% 1.67μg	0% 0μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	34.7% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Cereals, whole wheat hot natural cereal, dry	Recommended Dietary Allowance
Calcium	9.53% 95mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	202% 1.8mg	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	219% 17.5mg	168% 13.5mg	8mg per day for Men 19-50 years
Magnesium	126% 528mg	115% 484mg	420mg per day for Men 19-50 years
Manganese	NA	552% 12.7mg	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	188% 1314mg	215% 1504mg	700mg per day for Men 19-50 years
Potassium	42.5% 1445mg	45.4% 1544mg	3400mg per day for Men 19-50 years
Selenium	888% 489μg	510% 281μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	96% 10.6mg	11mg per day for Men 19-50 years
Water	0.4% 14.6g	1.06% 39.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat VS Cereals, whole wheat hot natural cereal, dry per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat versus 14 oz of Cereals, whole wheat hot natural cereal, 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, QUAKER Puffed Wheat vs Cereals, whole wheat hot natural cereal, dry:

• 14 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have 1.6 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B9 and more Vitamin B12 than Cereals, whole wheat hot natural cereal, dry.
• While 14 oz of Cereals, whole wheat hot natural cereal, dry contain 3 times more Vitamin B6 and more Vitamin E than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat and Cereals, whole wheat hot natural cereal, dry provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Vitamin E and Vitamin K
• 14 ounces of Cereals, whole wheat hot natural cereal, dry have insufficient amounts of Vitamin B12
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat as well as Cereals, whole wheat hot natural cereal, dry have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat vs Cereals, whole wheat hot natural cereal, dry:

• 14 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have 1.3 times more Iron and 1.7 times more Selenium than Cereals, whole wheat hot natural cereal, dry.
• While 14 oz of Cereals, whole wheat hot natural cereal, dry contain 1.7 times more Calcium than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat and Cereals, whole wheat hot natural cereal, dry contain similar levels of Copper, Magnesium, Phosphorus, Potassium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have 1.5 times more Protein than Cereals, whole wheat hot natural cereal, dry.
• While 14 oz of Cereals, whole wheat hot natural cereal, dry contain 1.9 times more Omega 3 than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat and Cereals, whole wheat hot natural cereal, dry offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate and Fiber per 14 ounces.