Comparing Nutrients in 14 ounces Cereals ready-to-eat, rice, puffed, fortified VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, rice, puffed, fortified	6%	1%	93%
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	17%	5%	78%

Macro Nutrients

	Cereals ready-to-eat, rice, puffed, fortified	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Energy	55% 1596kcal	50% 1453kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	8.8% 8.53g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	5.12% 1.64g	32g per day for Men 19-50 years
Omega 3	NA	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	18.7% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	274% 356g	233% 303g	130g per day for Men 19-50 years
Sugars	NA	7.5% 5.44g	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	17.8% 6.75g	98% 37.3g	38g per day for Men 19-50 years
Protein	44.7% 25g	115% 64.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, rice, puffed, fortified	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	860% 10.3mg	211% 2.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	550% 7.14mg	121% 1.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	876% 140mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	39.7% 0.52mg	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	19% 75.4μg	153% 611μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	69.5% 1.67μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, rice, puffed, fortified	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Calcium	2.4% 24mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	74.5% 0.67mg	200% 1.8mg	0.9mg per day for Men 19-50 years
Fluoride	1.9% 75.4μg	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	1573% 126mg	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	126% 528mg	420mg per day for Men 19-50 years
Manganese	259% 5.95mg	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	55.6% 389mg	188% 1314mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	42.5% 1445mg	3400mg per day for Men 19-50 years
Selenium	75.8% 41.7μg	888% 489μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	111% 12mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.4% 14.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, rice, puffed, fortified VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat per 14 oz

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

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, rice, puffed, fortified vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat:

• 14 ounces of Cereals ready-to-eat, rice, puffed, fortified have 4.1 times more Vitamin B1, 4.5 times more Vitamin B2 and 6.7 times more Vitamin B3 than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While 14 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 1.7 times more Vitamin B6, 8.1 times more Vitamin B9 and more Vitamin B12 than Cereals ready-to-eat, rice, puffed, fortified.
• 14 ounces of Cereals ready-to-eat, rice, puffed, fortified have insufficient amounts of Vitamin B12
• Both Cereals ready-to-eat, rice, puffed, fortified as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Vitamin A and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, rice, puffed, fortified vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat:

• 14 ounces of Cereals ready-to-eat, rice, puffed, fortified have 7.2 times more Iron than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While 14 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 4 times more Calcium, 2.7 times more Copper, 5.3 times more Magnesium, 3.4 times more Phosphorus, 3.2 times more Potassium, 11.7 times more Selenium and 3 times more Zinc than Cereals ready-to-eat, rice, puffed, fortified.
• 14 ounces of Cereals ready-to-eat, rice, puffed, fortified lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 4.3 times more Fat, 5.5 times more Fiber and 2.6 times more Protein than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals ready-to-eat, rice, puffed, fortified and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat offer comparable quantities of Energy and Carbohydrate per 14 ounces.