Comparing Nutrients in 300 calories Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat VS Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit

Weight per 300 calories

• Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat: 82g
• Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit: 89g

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, QUAKER Puffed Wheat or Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	17%	5%	78%
Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	12%	5%	83%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	1.14% 0.36g	32g per day for Men 19-50 years
Omega 3	2.05% 0.033g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	3.87% 0.66g	6% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.6g	54% 70.3g	130g per day for Men 19-50 years
Sugars	1.55% 1.12g	1.15% 0.84g	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	% 0.49g	g per day for Men 19-50 years
Fiber	20.3% 7.7g	29% 11g	38g per day for Men 19-50 years
Protein	23.8% 13.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.6% 0.52mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	6.16% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	35% 5.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.5% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.2% 0.11mg	11.6% 0.15mg	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	31.6% 126μg	9.57% 38.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	14.3% 0.34μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	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	0% 0mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.37% 1.64μg	1.04% 1.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Recommended Dietary Allowance
Calcium	1.97% 19.7mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	37.6% 0.34mg	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	45% 3.6mg	29.3% 2.34mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	NA	98% 2.24mg	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	38.8% 271mg	47.7% 334mg	700mg per day for Men 19-50 years
Potassium	8.78% 298mg	9.98% 339mg	3400mg per day for Men 19-50 years
Selenium	183% 101μg	4.53% 2.5μg	55μg per day for Men 19-50 years
Sodium	0.27% 4.1mg	0.12% 1.8mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	0.082% 3.02g	0.15% 5.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat vs Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit:

• Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have 2.1 times more Vitamin B1, 4.1 times more Vitamin B2, 3.3 times more Vitamin B9 and more Vitamin B12 than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• While Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit contain 1.3 times more Vitamin B3 and 1.4 times more Vitamin B6 than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat as well as Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have insufficient amounts of Vitamin A, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat vs Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit:

• Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have 1.5 times more Iron and 40.5 times more Selenium than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• While Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit contain 2.5 times more Calcium than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat and Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have similar amounts of Copper, Magnesium, Phosphorus, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have 1.3 times more Protein than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• While Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit contain 2.1 times more Omega 3, 1.5 times more Omega 6 and 1.4 times more Fiber than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat and Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat as well as Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.