Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, CAP VS Cereals ready-to-eat, QUAKER, CAP

Weight per 500 calories

• Cereals ready-to-eat, QUAKER, CAP: 126g
• Cereals ready-to-eat, QUAKER, CAP: 120g

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

Which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER, CAP or Cereals ready-to-eat, QUAKER, CAP?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%
Cereals ready-to-eat, QUAKER, CAP	7%	19%	74%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, CAP	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.27% 6.1g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	12% 3.88g	14.7% 4.7g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	1.65% 0.026g	1.6g per day for Men 19-50 years
Omega 6	5.36% 0.91g	15% 2.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.2% 108g	72.5% 94g	130g per day for Men 19-50 years
Sugars	76.8% 55.7g	55% 40g	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	8.6% 3.27g	8.5% 3.24g	38g per day for Men 19-50 years
Protein	10% 5.6g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Vitamin A	0.98% 8.8μg	1.07% 9.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	168% 2mg	153% 1.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.27mg	160% 2.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	163% 26mg	153% 24.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	207% 2.7mg	188% 2.44mg	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	513% 2053μg	466% 1863μg	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	0.14% 0.13mg	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	5.3% 0.79mg	4.88% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.63% 0.76μg	0.2% 0.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, CAP	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.08% 10.8mg	1000mg per day for Men 19-50 years
Copper	16.7% 0.15mg	14.8% 0.13mg	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	312% 25mg	275% 22mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.3mg	19.7% 82.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	30.2% 212mg	33.2% 233mg	700mg per day for Men 19-50 years
Potassium	6.93% 236mg	8.32% 283mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	61% 913mg	59.3% 890mg	1500mg per day for Men 19-50 years
Zinc	178% 19.6mg	167% 18.3mg	11mg per day for Men 19-50 years
Water	0.085% 3.15g	0.081% 3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, QUAKER, CAP vs Cereals ready-to-eat, QUAKER, CAP:

Both Cereals ready-to-eat, QUAKER, CAP and Cereals ready-to-eat, QUAKER, CAP have similar amounts of vitamins per 500 kcal
• Both Cereals ready-to-eat, QUAKER, CAP and Cereals ready-to-eat, QUAKER, CAP have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E per 500 kcal.
• Both Cereals ready-to-eat, QUAKER, CAP as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, QUAKER, CAP vs Cereals ready-to-eat, QUAKER, CAP:

• Cereals ready-to-eat, QUAKER, CAP have 1.5 times more Selenium than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP and Cereals ready-to-eat, QUAKER, CAP have similar amounts of Copper, Iron, Magnesium, Phosphorus, Potassium, Sodium and Zinc per 500 kcal.
• Both Cereals ready-to-eat, QUAKER, CAP as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, QUAKER, CAP have 1.4 times more Sugars than Cereals ready-to-eat, QUAKER, CAP.
• While Cereals ready-to-eat, QUAKER, CAP contain 1.8 times more Fat, 2.8 times more Omega 6 and 1.5 times more Protein than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP and Cereals ready-to-eat, QUAKER, CAP have similar amounts of Energy, Saturated Fat, Carbohydrate and Fiber per 500 kcal.
• Both Cereals ready-to-eat, QUAKER, CAP as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.