Comparing Nutrients in 300 calories Cereals, WHEATENA, cooked with water, with salt VS Cereals, whole wheat hot natural cereal, cooked with water, with salt

Weight per 300 calories

• Cereals, WHEATENA, cooked with water, with salt: 509g
• Cereals, whole wheat hot natural cereal, cooked with water, with salt: 484g

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

Discover which food has more nutrients per 300 calories - Cereals, WHEATENA, cooked with water, with salt or Cereals, whole wheat hot natural cereal, cooked with water, with salt?

Macros Ratio

	Protein	Fat	Carbs
Cereals, WHEATENA, cooked with water, with salt	14%	7%	79%
Cereals, whole wheat hot natural cereal, cooked with water, with salt	12%	5%	83%

Macro Nutrients

	Cereals, WHEATENA, cooked with water, with salt	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.36% 2.3g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	5.72% 0.092g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	6.64% 1.13g	5.32% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.7g	51% 66.3g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	0.53% 0.39g	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	26.8% 10g	20.4% 7.74g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	17.3% 9.68g	56g per day for Men 19-50 years

Vitamins

	Cereals, WHEATENA, cooked with water, with salt	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.66% 0.056mg	28.2% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.6% 0.11mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.4% 2.78mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.27% 0.21mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.43% 0.097mg	27% 0.35mg	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	11.4% 45.8μg	17% 67.7μg	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% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18% 2.7mg	7.74% 1.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.7% 2.03μg	1.6% 1.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, WHEATENA, cooked with water, with salt	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Recommended Dietary Allowance
Calcium	40.7% 407mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	32.2% 0.29mg	44.6% 0.4mg	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	35.6% 2.85mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	25.4% 107mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	181% 4.15mg	123% 2.82mg	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	43.6% 305mg	47.7% 334mg	700mg per day for Men 19-50 years
Potassium	11.5% 392mg	10% 344mg	3400mg per day for Men 19-50 years
Selenium	102% 56μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	80.7% 1210mg	75% 1127mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	11.7% 434g	11% 405g	3700g per day for Men 19-50 years

Cereals, WHEATENA, Cooked With Water, With Salt VS Cereals, Whole Wheat Hot Natural Cereal, Cooked With Water, With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, WHEATENA, cooked with water, with salt or Cereals, whole wheat hot natural cereal, cooked with water, with salt?

Lets compare vitamin content per 300 calories of Cereals, WHEATENA, cooked with water, with salt vs Cereals, whole wheat hot natural cereal, cooked with water, with salt:

• 300 calories of Cereals, WHEATENA, cooked with water, with salt have 2.3 times more Vitamin E than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• While 300 kcal of Cereals, whole wheat hot natural cereal, cooked with water, with salt contain 6.1 times more Vitamin B1, 2.2 times more Vitamin B2, 1.6 times more Vitamin B3, 3.8 times more Vitamin B5, 3.7 times more Vitamin B6 and 1.5 times more Vitamin B9 than Cereals, WHEATENA, cooked with water, with salt.
• 300 calories of Cereals, WHEATENA, cooked with water, with salt have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Cereals, WHEATENA, cooked with water, with salt as well as Cereals, whole wheat hot natural cereal, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cereals, WHEATENA, cooked with water, with salt vs Cereals, whole wheat hot natural cereal, cooked with water, with salt:

• 300 calories of Cereals, WHEATENA, cooked with water, with salt have 12 times more Calcium, 1.5 times more Manganese and 1.5 times more Zinc than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• While 300 kcal of Cereals, whole wheat hot natural cereal, cooked with water, with salt contain 1.4 times more Copper than Cereals, WHEATENA, cooked with water, with salt.
• Both Cereals, WHEATENA, cooked with water, with salt and Cereals, whole wheat hot natural cereal, cooked with water, with salt contain similar levels of Iron, Magnesium, Phosphorus, Potassium, Selenium, Sodium and Water per 300 calories.
• 300 calories of Cereals, whole wheat hot natural cereal, cooked with water, with salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cereals, WHEATENA, cooked with water, with salt have 1.2 times more Omega 6 and 1.3 times more Fiber than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, WHEATENA, cooked with water, with salt and Cereals, whole wheat hot natural cereal, cooked with water, with salt offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Cereals, whole wheat hot natural cereal, cooked with water, with salt provide inadequate amounts of Omega 6
• Both Cereals, WHEATENA, cooked with water, with salt as well as Cereals, whole wheat hot natural cereal, cooked with water, with salt provide inadequate amounts of Omega 3 in 300 calories.