Comparing Nutrients in 300 calories Cereals, WHEATENA, cooked with water VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat

Weight per 300 calories

• Cereals, WHEATENA, cooked with water: 536g
• Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat: 82g

Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have 6.5 times more energy per unit of mass than Cereals, WHEATENA, cooked with water, which is high in comparison to other foods. Cereals, WHEATENA, cooked with water having low energy density.

Discover which food has more nutrients per 300 calories - Cereals, WHEATENA, cooked with water or Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat?

Macros Ratio

	Protein	Fat	Carbs
Cereals, WHEATENA, cooked with water	13%	8%	79%
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	17%	5%	78%

Macro Nutrients

	Cereals, WHEATENA, cooked with water	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	2.76% 2.68g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	6.36% 0.1g	2.05% 0.033g	1.6g per day for Men 19-50 years
Omega 6	7.37% 1.25g	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	48.6% 63.2g	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	38% 14.5g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	19% 10.7g	23.8% 13.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, WHEATENA, cooked with water	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.46% 0.054mg	43.6% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.83% 0.1mg	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	9.38% 37.5μg	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, WHEATENA, cooked with water	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Calcium	43% 429mg	1.97% 19.7mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	41.3% 0.37mg	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	37.5% 3mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	191% 4.4mg	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	46% 321mg	38.8% 271mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	8.78% 298mg	3400mg per day for Men 19-50 years
Selenium	NA	183% 101μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	0.27% 4.1mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	12.4% 458g	0.082% 3.02g	3700g per day for Men 19-50 years

Cereals, WHEATENA, Cooked With Water VS Cereals Ready-to-eat, QUAKER, QUAKER Puffed Wheat Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, WHEATENA, cooked with water or Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat?

Lets compare vitamin content per 300 calories of Cereals, WHEATENA, cooked with water vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat:

• 300 kcal of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 9.8 times more Vitamin B1, 3 times more Vitamin B2, 1.5 times more Vitamin B3, 3.4 times more Vitamin B9 and more Vitamin B12 than Cereals, WHEATENA, cooked with water.
• Both Cereals, WHEATENA, cooked with water and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Cereals, WHEATENA, cooked with water have insufficient amounts of Vitamin B1 and Vitamin B12
• Both Cereals, WHEATENA, cooked with water as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Vitamin C in 300 calories.

Comparing minerals per 300 calories for Cereals, WHEATENA, cooked with water vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat:

• 300 calories of Cereals, WHEATENA, cooked with water have 21.8 times more Calcium, 1.4 times more Potassium, 1.5 times more Zinc and 151.3 times more Water 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 Copper than Cereals, WHEATENA, cooked with water.
• Both Cereals, WHEATENA, cooked with water and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain similar levels of Iron, Magnesium and Phosphorus per 300 calories.
• 300 calories of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals, WHEATENA, cooked with water have 3.1 times more Omega 3, 1.9 times more Omega 6 and 1.9 times more Fiber than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• Both Cereals, WHEATENA, cooked with water and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat provide inadequate amounts of Omega 3 and Omega 6