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Comparing Nutrients in 300 calories Cereals, QUAKER, Quick Oats with Iron, DryVS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Weight per 300 calories

Cereals, QUAKER, Quick Oats with Iron, Dry
81g
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS
81g

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

Which food has more nutrients per 300 calories - Cereals, QUAKER, Quick Oats with Iron, Dry or Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS?

Macros Ratio

Protein Fat Carbs

Cereals, QUAKER, Quick Oats with Iron, Dry
14%
16%
70%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS
6%
2%
92%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Breakfast Cereals rich in Energy
5.73%5.56g
Fat
0.74%0.72g
5.56 gvs0.72 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fat
2.43%0.78g
Saturated Fat
0.41%0.13g
0.78 gvs0.13 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Breakfast Cereals rich in Saturated Fat
NA
Omega 3
1%0.016g
NA gvs0.016 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Breakfast Cereals rich in Omega 3
NA
Omega 6
1.56%0.27g
NA gvs0.27 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Cholesterol
42.4%55g
Carbohydrate
56%72.7g
55 gvs72.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Breakfast Cereals rich in Carbohydrate
1.6%1.15g
Sugars
57.4%41.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.15 gvs41.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Breakfast Cereals rich in Sugars
NA
Fructose
3.5%2.54g
≤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]
NA gvs2.54 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fructose
NA
Glucose
%6.7g
NA gvs6.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Breakfast Cereals rich in Glucose
NA
Sucrose
%28.7g
NA gvs28.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Breakfast Cereals rich in Sucrose
20%7.6g
Fiber
5.55%2.1g
7.6 gvs2.1 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fiber
19.8%11g
Protein
8.35%4.68g
11 gvs4.68 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

NA
Vitamin A
50%450μg
RAE, retinol activity equivalents
NA μgvs450 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A
36.4%0.44mg
Vitamin B1
118%1.4mg
Thiamine
0.44 mgvs1.4 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B1 Buy Vegan Vitamin B1
7.65%0.099mg
Vitamin B2
135%1.76mg
Riboflavin
0.099 mgvs1.76 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B2 Buy Vegan Vitamin B2
4.16%0.67mg
Vitamin B3
128%20.4mg
Niacin, nicotinic acid, niacinamide
0.67 mgvs20.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
5.14%0.26mg
Pantothenic acid
NA mgvs0.26 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
6.22%0.081mg
Vitamin B6
129%1.68mg
Pyridoxine
0.081 mgvs1.68 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B7
9.9%39.6μg
Vitamin B9
150%601μg
Folates and Folic Acid
39.6 μgvs601 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B9
0%0μg
Vitamin B12
225%5.4μg
Cobalamin
0 μgvs5.4 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
25%22.4mg
Ascorbic acid
0 mgvs22.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin C
NA
Vitamin D
20.4%122IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs122 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin D Buy Vegan Vitamin D
3.56%0.53mg
Vitamin E
2.32%0.35mg
Tocopherols and Tocotrienols
0.53 mgvs0.35 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin E
NA
Vitamin K
0.74%0.89μg
Phytomenadione or phylloquinone
NA μgvs0.89 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.8%38mg
Calcium
0.89%8.9mg
38 mgvs8.9 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Calcium
NA
Copper
26.7%0.24mg
NA mgvs0.24 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Fluoride
500%40mg
Iron
80.3%6.42mg
40 mgvs6.42 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Iron
52%218mg
Magnesium
8.9%37.3mg
218 mgvs37.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Magnesium
NA
Manganese
30%0.69mg
NA mgvs0.69 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Molybdenum
53%370mg
Phosphorus
25.7%180mg
370 mgvs180 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Phosphorus
8.5%289mg
Potassium
4.86%165mg
289 mgvs165 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Potassium
NA
Selenium
40%22μg
NA μgvs22 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Selenium
0.16%2.43mg
Sodium
11%165mg
2.43 mgvs165 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Sodium
23.5%2.6mg
Zinc
54%5.9mg
2.6 mgvs5.9 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Zinc
0.2%7.6g
Water
0.06%2.24g
7.6 gvs2.24 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Breakfast Cereals rich in Water
Lets compare vitamin content per 300 calories of Cereals, QUAKER, Quick Oats with Iron, Dry vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:
Comparing minerals per 300 calories for Cereals, QUAKER, Quick Oats with Iron, Dry vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: