Comparing Nutrients in 300 calories Cereals, whole wheat hot natural cereal, dry VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat

Weight per 300 calories

• Cereals, whole wheat hot natural cereal, dry: 87.7g
• Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat: 82g

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

Which food has more nutrients per 300 calories - Cereals, whole wheat hot natural cereal, dry or Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat?

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, dry	12%	5%	83%
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	17%	5%	78%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, dry	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	1.8% 1.75g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	4.1% 0.066g	2.05% 0.033g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.82g	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	50.7% 66g	48% 62.6g	130g per day for Men 19-50 years
Sugars	0.51% 0.37g	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	22% 8.33g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	17.5% 9.82g	23.8% 13.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, dry	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	29.2% 0.35mg	43.6% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.4% 0.34mg	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	17% 68.4μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.66% 1.15mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.75% 2.1μg	1.37% 1.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, dry	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Calcium	3.5% 35mg	1.97% 19.7mg	1000mg per day for Men 19-50 years
Copper	44.6% 0.4mg	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% 2.97mg	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	122% 2.8mg	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	47.5% 332mg	38.8% 271mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	8.78% 298mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	183% 101μg	55μg per day for Men 19-50 years
Sodium	0.12% 1.75mg	0.27% 4.1mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.23% 8.7g	0.082% 3.02g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals, whole wheat hot natural cereal, dry vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat:

• Cereals, whole wheat hot natural cereal, dry have 3.2 times more Vitamin B6 and more Vitamin E than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 1.5 times more Vitamin B1, 1.8 times more Vitamin B9 and more Vitamin B12 than Cereals, whole wheat hot natural cereal, dry.
• Both Cereals, whole wheat hot natural cereal, dry and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have similar amounts of Vitamin B2 and Vitamin B3 per 300 kcal.
• Both Cereals, whole wheat hot natural cereal, dry as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals, whole wheat hot natural cereal, dry vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat:

• Cereals, whole wheat hot natural cereal, dry have 1.8 times more Calcium and 1.2 times more Phosphorus than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 1.6 times more Selenium than Cereals, whole wheat hot natural cereal, dry.
• Both Cereals, whole wheat hot natural cereal, dry and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have similar amounts of Copper, Iron, Magnesium, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals, whole wheat hot natural cereal, dry have 2 times more Omega 3 and 1.2 times more Omega 6 than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 1.4 times more Protein than Cereals, whole wheat hot natural cereal, dry.
• Both Cereals, whole wheat hot natural cereal, dry and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Cereals, whole wheat hot natural cereal, dry as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.