Comparing Nutrients in 1 kilogram Cereals ready-to-eat, QUAKER, Christmas Crunch VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt

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, cooked with water, microwaved, without salt	15%	6%	79%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Energy	137% 3970kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	49.8% 48.3g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	96% 31g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	19.4% 0.31g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	42.4% 7.2g	9.76% 1.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	661% 859g	77.7% 101g	130g per day for Men 19-50 years
Sugars	611% 443g	4.7% 3.4g	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	% 0.7g	g per day for Men 19-50 years
Fiber	68.4% 26g	18.4% 7g	38g per day for Men 19-50 years
Protein	79.3% 44.4g	33.6% 19g	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, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Vitamin A	30% 270μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1363% 16.4mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1420% 18.5mg	34.6% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1359% 217mg	44.7% 7.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74% 3.7mg	62.4% 3.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1676% 21.8mg	25.4% 0.33mg	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	3843% 15370μg	80% 320μg	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	1.1% 1mg	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	28% 4.2mg	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	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, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Calcium	11% 110mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	57.8% 0.52mg	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	2473% 198mg	623% 49.8mg	8mg per day for Men 19-50 years
Magnesium	131% 550mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	NA	98% 2.26mg	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	240% 1680mg	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	118% 65μg	NA	55μg per day for Men 19-50 years
Sodium	483% 7240mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	1487% 164mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	0.68% 25g	23.5% 871g	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, cooked with water, microwaved, without salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, QUAKER, Christmas Crunch versus 1 kg of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, QUAKER, Christmas Crunch vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt:

• 1 kilogram of Cereals ready-to-eat, QUAKER, Christmas Crunch has 18.8 times more Vitamin B1, 41 times more Vitamin B2, 30.4 times more Vitamin B3, 66 times more Vitamin B6, 48 times more Vitamin B9 and 7 times more Vitamin E than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Vitamin E
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Vitamin C and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, QUAKER, Christmas Crunch vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt:

• 1 kilogram of Cereals ready-to-eat, QUAKER, Christmas Crunch has 2.9 times more Copper, 4 times more Iron, 6.9 times more Magnesium, 2.9 times more Phosphorus, 7.2 times more Potassium, 16.1 times more Sodium and 62.9 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• While 1 kg of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt contains 11.9 times more Calcium and 34.8 times more Water than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• 1 kilogram of Cereals ready-to-eat, QUAKER, Christmas Crunch lack sufficient amounts of Calcium
• 1 kilogram of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, QUAKER, Christmas Crunch has 7.6 times more Energy, 13.1 times more Fat, 31.1 times more Saturated Fat, 4.3 times more Omega 6, 8.5 times more Carbohydrate, 130.3 times more Sugars, 3.7 times more Fiber and 2.4 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• 1 kilogram of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt provide inadequate amounts of Energy, Omega 6 and Fiber
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt provide inadequate amounts of Omega 3 in one kilogram.