Comparing Nutrients in 300 calories Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS VS Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS

Weight per 300 calories

• Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS: 79.2g
• Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS: 78.5g

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, MOTHER'S GRAHAM BUMPERS or Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	5%	3%	92%
Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	4%	4%	92%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	1.3% 1.26g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.4g	54.3% 70.6g	130g per day for Men 19-50 years
Sugars	48.4% 35g	46.7% 34g	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	5.4% 2.06g	5.6% 2.12g	38g per day for Men 19-50 years
Protein	6.43% 3.6g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	Recommended Dietary Allowance
Vitamin A	0.7% 6.33μg	0.79% 7.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	9.8% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.04% 0.04mg	3.02% 0.039mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.54% 0.89mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.65% 0.047mg	2.4% 0.031mg	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	2.97% 12μg	2.95% 11.8μg	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	0.26% 0.24mg	0.17% 0.16mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.2% 2mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	Recommended Dietary Allowance
Calcium	1.42% 14.2mg	1.26% 12.6mg	1000mg per day for Men 19-50 years
Copper	NA	NA	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	18.5% 1.5mg	20.2% 1.6mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	NA	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	17.6% 123mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	4.63% 158mg	5.22% 177mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	40% 600mg	23.7% 355mg	1500mg per day for Men 19-50 years
Zinc	7.5% 0.82mg	7.92% 0.87mg	11mg per day for Men 19-50 years
Water	0.053% 1.98g	0.053% 1.96g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS vs Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS:

• Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS have 1.5 times more Vitamin B6 than Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS and Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin E per 300 kcal.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS as well as Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS vs Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS:

• Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS have 1.7 times more Sodium than Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS and Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS have similar amounts of Iron, Magnesium, Phosphorus, Potassium and Zinc per 300 kcal.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS as well as Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS and Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS have similar amounts of macro-nutrients per 300 kcal
• Both Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS and Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 300 kcal.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS as well as Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.