Comparing Nutrients in 300 calories Jams, preserves, marmalade, reduced sugar VS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits

Weight per 300 calories

• Jams, preserves, marmalade, reduced sugar: 199g
• Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits: 78g

Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have 2.5 times more energy per unit of mass than Jams, preserves, marmalade, reduced sugar, which is high in comparison to other foods. Jams, preserves, marmalade, reduced sugar having above average energy density.

Discover which food has more nutrients per 300 calories - Jams, preserves, marmalade, reduced sugar or Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits?

Macros Ratio

	Protein	Fat	Carbs
Jams, preserves, marmalade, reduced sugar	0%	1%	99%
Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	7%	13%	80%

Macro Nutrients

	Jams, preserves, marmalade, reduced sugar	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	4.5% 4.36g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	1.95% 0.62g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	3.56% 0.057g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	10% 1.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.5% 74.7g	45.7% 59.4g	130g per day for Men 19-50 years
Sugars	80.6% 58.4g	25.4% 18.4g	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	7.84% 3g	20% 7.56g	38g per day for Men 19-50 years
Protein	0% 0g	9.88% 5.53g	56g per day for Men 19-50 years

Vitamins

	Jams, preserves, marmalade, reduced sugar	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Vitamin A	0% 0μg	35.5% 319μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.66% 0.02mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.06% 0.04mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.99% 0.16mg	44.3% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.66% 0.18mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.06% 0.04mg	54.5% 0.71mg	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	8.94% 35.8μg	35.5% 142μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	88.6% 2.13μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	33% 30mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	9.5% 57IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.8% 0.42mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	1.1% 1.32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jams, preserves, marmalade, reduced sugar	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Calcium	0% 0mg	3.35% 33.5mg	1000mg per day for Men 19-50 years
Copper	8.4% 0.075mg	41% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.56μg	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	0% 0mg	96% 7.65mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.95mg	22.3% 94mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	84% 1.93mg	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	2% 14mg	32.7% 229mg	700mg per day for Men 19-50 years
Potassium	3.45% 117mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	12.7% 191mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	19.3% 2.13mg	11mg per day for Men 19-50 years
Water	3.33% 123g	0.18% 6.62g	3700g per day for Men 19-50 years

Jams, Preserves, Marmalade, Reduced Sugar VS Cereals Ready-to-eat, Wheat And Bran, Presweetened With Nuts And Fruits Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Jams, preserves, marmalade, reduced sugar or Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits?

Lets compare vitamin content per 300 calories of Jams, preserves, marmalade, reduced sugar vs Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits:

• 300 calories of Jams, preserves, marmalade, reduced sugar have more Vitamin C than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While 300 kcal of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain more Vitamin A, 26.7 times more Vitamin B1, 15.1 times more Vitamin B2, 44.6 times more Vitamin B3, 3.3 times more Vitamin B5, 17.8 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin B12, more Vitamin D and 4.3 times more Vitamin E than Jams, preserves, marmalade, reduced sugar.
• 300 calories of Jams, preserves, marmalade, reduced sugar have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin D and Vitamin E
• 300 calories of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have insufficient amounts of Vitamin C
• Both Jams, preserves, marmalade, reduced sugar as well as Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have insufficient amounts of Vitamin K in 300 calories.

Comparing minerals per 300 calories for Jams, preserves, marmalade, reduced sugar vs Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits:

• 300 kcal of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 4.9 times more Copper, more Iron, 11.8 times more Magnesium, 3.4 times more Manganese, 16.5 times more Phosphorus, 2.5 times more Potassium, 17 times more Selenium, more Sodium and 21.4 times more Zinc than Jams, preserves, marmalade, reduced sugar.
• 300 calories of Jams, preserves, marmalade, reduced sugar lack sufficient amounts of Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc
• Both Jams, preserves, marmalade, reduced sugar as well as Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Jams, preserves, marmalade, reduced sugar have 1.3 times more Carbohydrate and 3.2 times more Sugars than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While 300 kcal of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 30 times more Omega 6, 2.5 times more Fiber and more Protein than Jams, preserves, marmalade, reduced sugar.
• Both Jams, preserves, marmalade, reduced sugar and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits offer comparable quantities of Energy per 300 calories.
• 300 calories of Jams, preserves, marmalade, reduced sugar provide inadequate amounts of Omega 6 and Protein
• Both Jams, preserves, marmalade, reduced sugar as well as Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits provide inadequate amounts of Omega 3 in 300 calories.