Comparing Nutrients in 1 kilogram Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat VS Cereals, whole wheat hot natural cereal, cooked with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	17%	5%	78%
Cereals, whole wheat hot natural cereal, cooked with water, without salt	12%	5%	83%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Recommended Dietary Allowance
Energy	126% 3660kcal	21.4% 620kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.5g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	13% 4.13g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	47.2% 8.03g	11% 1.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	588% 764g	105% 137g	130g per day for Men 19-50 years
Sugars	19% 13.7g	1.1% 0.8g	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	247% 94g	42% 16g	38g per day for Men 19-50 years
Protein	290% 163g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	533% 6.4mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	305% 3.97mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	330% 53mg	55.6% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	56% 0.73mg	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	385% 1540μg	35% 140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	175% 4.2μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	3.33% 4μg	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, cooked with water, without salt	Recommended Dietary Allowance
Calcium	24% 240mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	503% 4.53mg	92% 0.83mg	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	551% 44mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	317% 1330mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	NA	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	473% 3310mg	99% 690mg	700mg per day for Men 19-50 years
Potassium	107% 3640mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	2238% 1231μg	233% 128μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	1% 37g	22.6% 836g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat vs Cereals, whole wheat hot natural cereal, cooked with water, without salt:

• Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have 9.1 times more Vitamin B1, 7.9 times more Vitamin B2, 5.9 times more Vitamin B3, 1.8 times more Vitamin B6, 11 times more Vitamin B9, more Vitamin B12 and 5 times more Vitamin K than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• While Cereals, whole wheat hot natural cereal, cooked with water, without salt contain more Vitamin E than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat as well as Cereals, whole wheat hot natural cereal, cooked with water, without salt have insufficient amounts of Vitamin A and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat vs Cereals, whole wheat hot natural cereal, cooked with water, without salt:

• Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have 3.4 times more Calcium, 5.5 times more Copper, 7.1 times more Iron, 6 times more Magnesium, 4.8 times more Phosphorus, 5.1 times more Potassium, 9.6 times more Selenium and 6.4 times more Zinc than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• While Cereals, whole wheat hot natural cereal, cooked with water, without salt contain 22.7 times more Water than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have 5.9 times more Energy, 5.4 times more Fat, 6.9 times more Saturated Fat, 2.7 times more Omega 3, 4.3 times more Omega 6, 5.6 times more Carbohydrate, 17.1 times more Sugars, 5.9 times more Fiber and 8.1 times more Protein than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat as well as Cereals, whole wheat hot natural cereal, cooked with water, without salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.