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

Weight per 300 calories

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

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

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 300 calories of Cereals ready-to-eat, QUAKER, CAP have 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 ready-to-eat, QUAKER, CAP as well as Cereals, CREAM OF WHEAT, 1 minute cook time, dry have insufficient amounts of Vitamin C and Vitamin E in 300 calories.

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

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

Comparison of macro-nutrients per 300 calories:

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