Comparing Nutrients in 300 calories Cereals ready-to-eat, wheat, puffed, fortified VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat

Weight per 300 calories

• Cereals ready-to-eat, wheat, puffed, fortified: 82.4g
• Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat: 82g

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, wheat, puffed, fortified or Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, wheat, puffed, fortified	15%	3%	82%
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	17%	5%	78%

Macro Nutrients

	Cereals ready-to-eat, wheat, puffed, fortified	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.99g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.16g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	NA	2.05% 0.033g	1.6g per day for Men 19-50 years
Omega 6	NA	3.87% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.6g	48% 62.6g	130g per day for Men 19-50 years
Sugars	NA	1.55% 1.12g	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	9.54% 3.63g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	21.6% 12g	23.8% 13.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, wheat, puffed, fortified	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	179% 2.14mg	43.6% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.5mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	182% 29mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.54% 0.43mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.8% 0.14mg	8.2% 0.11mg	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	6.6% 26.4μg	31.6% 126μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	14.3% 0.34μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.37% 1.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, wheat, puffed, fortified	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Calcium	2.3% 23mg	1.97% 19.7mg	1000mg per day for Men 19-50 years
Copper	37.5% 0.34mg	41.3% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	0.56% 22.3μg	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	327% 26mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	28.5% 120mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	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	41.8% 293mg	38.8% 271mg	700mg per day for Men 19-50 years
Potassium	8.44% 287mg	8.78% 298mg	3400mg per day for Men 19-50 years
Selenium	184% 101μg	183% 101μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.3mg	0.27% 4.1mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.067% 2.47g	0.082% 3.02g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, Wheat, Puffed, Fortified VS Cereals Ready-to-eat, QUAKER, QUAKER Puffed Wheat Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, wheat, puffed, fortified or Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat?

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, wheat, puffed, fortified vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat:

• 300 calories of Cereals ready-to-eat, wheat, puffed, fortified have 4.1 times more Vitamin B1, 4.6 times more Vitamin B2, 6.7 times more Vitamin B3 and 1.3 times more Vitamin B6 than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While 300 kcal of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 4.8 times more Vitamin B9 and more Vitamin B12 than Cereals ready-to-eat, wheat, puffed, fortified.
• 300 calories of Cereals ready-to-eat, wheat, puffed, fortified have insufficient amounts of Vitamin B12
• Both Cereals ready-to-eat, wheat, puffed, fortified as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Vitamin A and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Cereals ready-to-eat, wheat, puffed, fortified vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat:

• 300 calories of Cereals ready-to-eat, wheat, puffed, fortified have 7.2 times more Iron than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While 300 kcal of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 1.3 times more Zinc than Cereals ready-to-eat, wheat, puffed, fortified.
• Both Cereals ready-to-eat, wheat, puffed, fortified and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain similar levels of Copper, Magnesium, Phosphorus, Potassium and Selenium per 300 calories.
• Both Cereals ready-to-eat, wheat, puffed, fortified as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 2.1 times more Fiber than Cereals ready-to-eat, wheat, puffed, fortified.
• Both Cereals ready-to-eat, wheat, puffed, fortified and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.