Comparing Nutrients in 300 calories Cereals ready-to-eat, QUAKER, Christmas Crunch VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry

Weight per 300 calories

• Cereals ready-to-eat, QUAKER, Christmas Crunch: 75.6g
• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry: 84.5g

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

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, QUAKER, Christmas Crunch or Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Christmas Crunch	4%	11%	85%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	13%	4%	83%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.76% 3.65g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	7.28% 2.33g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	1.46% 0.023g	1.95% 0.031g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	46.7% 60.7g	130g per day for Men 19-50 years
Sugars	46% 33.5g	0.55% 0.4g	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	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	% 0.33g	g per day for Men 19-50 years
Fiber	5.17% 1.96g	9.8% 3.7g	38g per day for Men 19-50 years
Protein	6% 3.36g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Vitamin A	2.27% 20.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	53.5% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	44.8% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	5.85% 0.076mg	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	290% 1161μg	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	0.084% 0.076mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.1% 0.32mg	2.1% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.69% 0.83μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Calcium	0.83% 8.3mg	74.5% 745mg	1000mg per day for Men 19-50 years
Copper	12.7% 0.11mg	19.3% 0.17mg	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	187% 15mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	9.9% 41.6mg	9.26% 39mg	420mg per day for Men 19-50 years
Manganese	NA	50.2% 1.16mg	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% 127mg	48% 336mg	700mg per day for Men 19-50 years
Potassium	4.13% 141mg	3.98% 135mg	3400mg per day for Men 19-50 years
Selenium	8.93% 4.9μg	NA	55μg per day for Men 19-50 years
Sodium	36.5% 547mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	112% 12.4mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	0.051% 1.9g	0.26% 9.77g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, QUAKER, Christmas Crunch VS Cereals, CREAM OF WHEAT, 2 1/2 Minute Cook Time, Dry Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, QUAKER, Christmas Crunch or Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry?

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• 300 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch have 1.9 times more Vitamin B1, 4 times more Vitamin B2, 2.3 times more Vitamin B3 and 21.6 times more Vitamin B6 than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While 300 kcal of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 1.9 times more Vitamin B5 than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• 300 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Vitamin B5
• 300 calories of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have insufficient amounts of Vitamin B6
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have insufficient amounts of Vitamin C, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cereals ready-to-eat, QUAKER, Christmas Crunch vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• 300 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch have 2 times more Sodium and 10.8 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While 300 kcal of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 89.7 times more Calcium, 1.5 times more Copper, 1.8 times more Iron and 2.6 times more Phosphorus than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain similar levels of Magnesium per 300 calories.
• 300 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch lack sufficient amounts of Calcium
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch as well as Cereals, CREAM OF WHEAT, 2 1/2 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, Christmas Crunch have 10.9 times more Saturated Fat and 84.3 times more Sugars than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While 300 kcal of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 1.9 times more Fiber and 2.9 times more Protein than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch provide inadequate amounts of Fiber and Protein
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.