Comparing Nutrients in 300 calories Cereals ready-to-eat, QUAKER, CAP VS Cereals ready-to-eat, QUAKER, CAP

Weight per 300 calories

• Cereals ready-to-eat, QUAKER, CAP: 75.4g
• Cereals ready-to-eat, QUAKER, CAP: 75.6g

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, QUAKER, CAP or Cereals ready-to-eat, QUAKER, CAP?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, CAP	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	3.98% 3.86g	3.76% 3.65g	97g per day for Men 19-50 years
Saturated Fat	7.9% 2.52g	7.27% 2.33g	32g per day for Men 19-50 years
Omega 3	1.22% 0.02g	1.28% 0.02g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	3.2% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.6% 64.5g	50% 65g	130g per day for Men 19-50 years
Sugars	46% 33.4g	46% 33.4g	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	4.96% 1.9g	5.17% 1.96g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	6% 3.36g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Vitamin A	0.59% 5.28μg	0.59% 5.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	106% 1.37mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	98% 15.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.2% 0.11mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	124% 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	293% 1172μg	308% 1232μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.084% 0.076mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.1% 0.47mg	3.17% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, CAP	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Calcium	0.83% 8.3mg	0.83% 8.3mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	10% 0.09mg	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	183% 14.6mg	187% 15mg	8mg per day for Men 19-50 years
Magnesium	9.87% 41.5mg	9.9% 41.6mg	420mg per day for Men 19-50 years
Manganese	24.5% 0.56mg	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	18% 126mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	4.12% 140mg	4.16% 141mg	3400mg per day for Men 19-50 years
Selenium	8.9% 4.9μg	14.3% 7.86μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	36.5% 548mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.051% 1.9g	0.051% 1.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, QUAKER, CAP vs Cereals ready-to-eat, QUAKER, CAP:

Both Cereals ready-to-eat, QUAKER, CAP and Cereals ready-to-eat, QUAKER, CAP have similar amounts of vitamins per 300 kcal
• Both Cereals ready-to-eat, QUAKER, CAP and Cereals ready-to-eat, QUAKER, CAP have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E per 300 kcal.
• Both Cereals ready-to-eat, QUAKER, CAP as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, QUAKER, CAP vs Cereals ready-to-eat, QUAKER, CAP:

• Cereals ready-to-eat, QUAKER, CAP contain 1.6 times more Selenium than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP and Cereals ready-to-eat, QUAKER, CAP have similar amounts of Copper, Iron, Magnesium, Phosphorus, Potassium, Sodium and Zinc per 300 kcal.
• Both Cereals ready-to-eat, QUAKER, CAP as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Cereals ready-to-eat, QUAKER, CAP and Cereals ready-to-eat, QUAKER, CAP have similar amounts of macro-nutrients per 300 kcal
• Both Cereals ready-to-eat, QUAKER, CAP and Cereals ready-to-eat, QUAKER, CAP have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 300 kcal.
• Both Cereals ready-to-eat, QUAKER, CAP as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.