Comparing Nutrients in 300 calories Cereals ready-to-eat, FAMILIA VS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits

Weight per 300 calories

• Cereals ready-to-eat, FAMILIA: 77.3g
• Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits: 78g

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

Which food has more nutrients per 300 calories - Cereals ready-to-eat, FAMILIA or Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, FAMILIA	10%	15%	75%
Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	7%	13%	80%

Macro Nutrients

	Cereals ready-to-eat, FAMILIA	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.02% 4.87g	4.5% 4.36g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	1.95% 0.62g	32g per day for Men 19-50 years
Omega 3	4.45% 0.071g	3.56% 0.057g	1.6g per day for Men 19-50 years
Omega 6	7.04% 1.2g	10% 1.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	45.7% 59.4g	130g per day for Men 19-50 years
Sugars	24.7% 18g	25.4% 18.4g	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	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	17.3% 6.57g	20% 7.56g	38g per day for Men 19-50 years
Protein	13% 7.35g	9.88% 5.53g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, FAMILIA	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Vitamin A	0.086% 0.77μg	35.5% 319μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.6% 0.25mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	44.3% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.95% 0.077mg	54.5% 0.71mg	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	3.1% 12.4μg	35.5% 142μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.34% 0.22μg	88.6% 2.13μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.52% 0.46mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	9.5% 57IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.98% 0.9mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.45% 2.94μg	1.1% 1.32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, FAMILIA	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Calcium	13.4% 134mg	3.35% 33.5mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	41% 0.37mg	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	27% 2.15mg	96% 7.65mg	8mg per day for Men 19-50 years
Magnesium	58.4% 245mg	22.3% 94mg	420mg per day for Men 19-50 years
Manganese	NA	84% 1.93mg	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	37.2% 261mg	32.7% 229mg	700mg per day for Men 19-50 years
Potassium	11.2% 382mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	24.3% 13.4μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.2mg	12.7% 191mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	19.3% 2.13mg	11mg per day for Men 19-50 years
Water	0.04% 1.47g	0.18% 6.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, FAMILIA vs Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits:

• Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 413.2 times more Vitamin A, 2.1 times more Vitamin B1, 1.4 times more Vitamin B2, 5.1 times more Vitamin B3, 9.2 times more Vitamin B6, 11.5 times more Vitamin B9, 9.5 times more Vitamin B12, more Vitamin D and 2 times more Vitamin E than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA as well as Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have insufficient amounts of Vitamin C and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, FAMILIA vs Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits:

• Cereals ready-to-eat, FAMILIA have 4 times more Calcium, 2.6 times more Magnesium and 1.3 times more Potassium than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 3.6 times more Iron, 30.9 times more Sodium and 1.4 times more Zinc than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have similar amounts of Copper, Phosphorus and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, FAMILIA have 1.3 times more Omega 3 and 1.3 times more Protein than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 1.4 times more Omega 6 than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have similar amounts of Energy, Fat, Carbohydrate, Sugars and Fiber per 300 kcal.
• Both Cereals ready-to-eat, FAMILIA as well as Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.