Comparing Nutrients in 500 calories Cereals ready-to-eat, granola, homemade VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice

Weight per 500 calories

• Cereals ready-to-eat, granola, homemade: 102g
• Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice: 131g

Cereals ready-to-eat, granola, homemade have 1.3 times more energy per 100g than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice. It has very high energy density when compared to other foods. Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice having high energy density.

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, granola, homemade or Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, granola, homemade	11%	45%	44%
Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	7%	2%	91%

Macro Nutrients

	Cereals ready-to-eat, granola, homemade	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25.6% 25g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	12.6% 4.05g	1.33% 0.42g	32g per day for Men 19-50 years
Omega 3	39% 0.62g	4.9% 0.078g	1.6g per day for Men 19-50 years
Omega 6	43.3% 7.36g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.4% 55g	88% 115g	130g per day for Men 19-50 years
Sugars	28% 20.2g	0% 0g	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	24% 9.1g	4.8% 1.83g	38g per day for Men 19-50 years
Protein	25% 14g	16.3% 9.15g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, granola, homemade	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Vitamin A	0.11% 1.02μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	28.8% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	0% 0mg	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	21.5% 86μg	50.3% 201μg	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	1.36% 1.23mg	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	75.7% 11.3mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.5% 5.4μg	0.11% 0.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, granola, homemade	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Calcium	7.77% 77.7mg	1.17% 11.7mg	1000mg per day for Men 19-50 years
Copper	73.5% 0.66mg	34.7% 0.31mg	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	50.5% 4.04mg	46.7% 3.73mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	9.32% 39mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	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	63% 441mg	22% 154mg	700mg per day for Men 19-50 years
Potassium	16.2% 551mg	4.45% 151mg	3400mg per day for Men 19-50 years
Selenium	47.2% 26μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	1.77% 26.6mg	0.44% 6.53mg	1500mg per day for Men 19-50 years
Zinc	38.8% 4.26mg	13% 1.44mg	11mg per day for Men 19-50 years
Water	0.16% 5.97g	0.14% 5.1g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, Granola, Homemade VS Cereals Ready-to-eat, QUAKER, QUAKER Puffed Rice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, granola, homemade or Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, granola, homemade vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice:

• 500 calories of Cereals ready-to-eat, granola, homemade have more Vitamin B6 and 86.9 times more Vitamin E than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• While 500 kcal of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contain 1.6 times more Vitamin B3 and 2.3 times more Vitamin B9 than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice provide similar amounts of Vitamin B1 and Vitamin B2 per 500 calories.
• 500 calories of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have insufficient amounts of Vitamin B6 and Vitamin E
• Both Cereals ready-to-eat, granola, homemade as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, granola, homemade vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice:

• 500 calories of Cereals ready-to-eat, granola, homemade have 2.1 times more Copper, 4.4 times more Magnesium, 2.9 times more Phosphorus, 3.6 times more Potassium, 1.9 times more Selenium and 3 times more Zinc than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• Both Cereals ready-to-eat, granola, homemade and Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contain similar levels of Iron per 500 calories.
• 500 calories of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice lack sufficient amounts of Magnesium and Potassium
• Both Cereals ready-to-eat, granola, homemade as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, granola, homemade have 21.2 times more Fat, 9.5 times more Saturated Fat, 8 times more Omega 3, 19.8 times more Omega 6, more Sugars, 5 times more Fiber and 1.5 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• While 500 kcal of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contain 2.1 times more Carbohydrate than Cereals ready-to-eat, granola, homemade.
• Both Cereals ready-to-eat, granola, homemade and Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice offer comparable quantities of Energy per 500 calories.
• 500 calories of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice provide inadequate amounts of Omega 3, Omega 6 and Fiber