Comparing Nutrients in 300 calories Cereals, CREAM OF WHEAT, 1 minute cook time, dry VS Cereals ready-to-eat, QUAKER, CAP

Weight per 300 calories

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry: 83.6g
• Cereals ready-to-eat, QUAKER, CAP: 74.6g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Cereals, CREAM OF WHEAT, 1 minute cook time, dry or Cereals ready-to-eat, QUAKER, CAP?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%
Cereals ready-to-eat, QUAKER, CAP	4%	12%	84%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	4.35% 4.22g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	7.26% 2.32g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	NA	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.7% 60.7g	49% 63.5g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	45% 32.7g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.34g	NA	g per day for Men 19-50 years
Fiber	9.68% 3.68g	4.9% 1.87g	38g per day for Men 19-50 years
Protein	17.6% 9.84g	5.88% 3.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.5% 0.62mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	103% 1.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.08mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	122% 1.6mg	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	NA	301% 1205μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.083% 0.075mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.73% 0.26mg	2.1% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Calcium	67% 669mg	0.82% 8.2mg	1000mg per day for Men 19-50 years
Copper	19.6% 0.18mg	NA	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	311% 25mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	8.95% 37.6mg	9.6% 40.3mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	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	20% 140mg	18% 125mg	700mg per day for Men 19-50 years
Potassium	3.7% 126mg	4.06% 138mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.39% 5.85mg	35.8% 537mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	0.26% 9.53g	0.05% 1.85g	3700g per day for Men 19-50 years

Cereals, CREAM OF WHEAT, 1 Minute Cook Time, Dry VS Cereals Ready-to-eat, QUAKER, CAP Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, CREAM OF WHEAT, 1 minute cook time, dry or Cereals ready-to-eat, QUAKER, CAP?

Lets compare vitamin content per 300 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs Cereals ready-to-eat, QUAKER, CAP:

• 300 kcal of Cereals ready-to-eat, QUAKER, CAP contain 1.9 times more Vitamin B1, 4.3 times more Vitamin B2, 3 times more Vitamin B3 and 20.6 times more Vitamin B6 than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• 300 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, dry have insufficient amounts of Vitamin B6
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin C and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs Cereals ready-to-eat, QUAKER, CAP:

• 300 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 81.5 times more Calcium and 1.7 times more Iron than Cereals ready-to-eat, QUAKER, CAP.
• While 300 kcal of Cereals ready-to-eat, QUAKER, CAP contain 91.7 times more Sodium and 10.2 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry and Cereals ready-to-eat, QUAKER, CAP contain similar levels of Magnesium and Phosphorus per 300 calories.
• 300 calories of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry as well as Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 2 times more Fiber and 3 times more Protein than Cereals ready-to-eat, QUAKER, CAP.
• While 300 kcal of Cereals ready-to-eat, QUAKER, CAP contain 9.4 times more Saturated Fat and 76.7 times more Sugars than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry and Cereals ready-to-eat, QUAKER, CAP offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Fiber and Protein