Comparing Nutrients in 300 calories Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt VS Cereals ready-to-eat, QUAKER, CAP

Weight per 300 calories

• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt: 577g
• Cereals ready-to-eat, QUAKER, CAP: 74.6g

Cereals ready-to-eat, QUAKER, CAP have 7.7 times more energy per unit of mass than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt, which is very high in comparison to other foods. Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt having low energy density.

Discover which food has more nutrients per 300 calories - Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt or Cereals ready-to-eat, QUAKER, CAP?

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	15%	6%	79%
Cereals ready-to-eat, QUAKER, CAP	4%	12%	84%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	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	2.2% 2.13g	4.35% 4.22g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	7.26% 2.32g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	NA	1.6g per day for Men 19-50 years
Omega 6	5.63% 0.96g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.3g	49% 63.5g	130g per day for Men 19-50 years
Sugars	2.7% 1.96g	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	% 0.4g	NA	g per day for Men 19-50 years
Fiber	10.6% 4.04g	4.9% 1.87g	38g per day for Men 19-50 years
Protein	19.4% 11g	5.88% 3.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	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	42% 0.5mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	103% 1.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.8% 4.13mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	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	46% 185μg	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	2.3% 0.35mg	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, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Calcium	75.6% 756mg	0.82% 8.2mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	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	359% 28.7mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	9.6% 40.3mg	420mg per day for Men 19-50 years
Manganese	56.7% 1.3mg	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	47% 329mg	18% 125mg	700mg per day for Men 19-50 years
Potassium	4.4% 150mg	4.06% 138mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	35.8% 537mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	13.6% 503g	0.05% 1.85g	3700g per day for Men 19-50 years

Cereals, CREAM OF WHEAT, 2 1/2 Minute Cook Time, Cooked With Water, Microwaved, Without Salt VS Cereals Ready-to-eat, QUAKER, CAP Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt or Cereals ready-to-eat, QUAKER, CAP?

Lets compare vitamin content per 300 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt vs Cereals ready-to-eat, QUAKER, CAP:

• 300 kcal of Cereals ready-to-eat, QUAKER, CAP contain 2.4 times more Vitamin B1, 5.2 times more Vitamin B2, 3.7 times more Vitamin B3, 8.3 times more Vitamin B6 and 6.5 times more Vitamin B9 than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt 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, 2 1/2 minute cook time, cooked with water, microwaved, without salt vs Cereals ready-to-eat, QUAKER, CAP:

• 300 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt have 92.1 times more Calcium, 2 times more Iron, 2.6 times more Phosphorus and 271.5 times more Water than Cereals ready-to-eat, QUAKER, CAP.
• While 300 kcal of Cereals ready-to-eat, QUAKER, CAP contain 2.1 times more Sodium and 7.7 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt and Cereals ready-to-eat, QUAKER, CAP contain similar levels of Magnesium per 300 calories.
• 300 calories of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt 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, 2 1/2 minute cook time, cooked with water, microwaved, without salt have 2.2 times more Fiber and 3.3 times more Protein than Cereals ready-to-eat, QUAKER, CAP.
• While 300 kcal of Cereals ready-to-eat, QUAKER, CAP contain 4.1 times more Saturated Fat and 16.7 times more Sugars than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt 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