Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, CAP VS Cereals, CREAM OF WHEAT, 1 minute cook time, dry

Weight per 500 calories

• Cereals ready-to-eat, QUAKER, CAP: 124g
• Cereals, CREAM OF WHEAT, 1 minute cook time, dry: 139g

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

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER, CAP or Cereals, CREAM OF WHEAT, 1 minute cook time, dry?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, CAP	4%	12%	84%
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, CAP	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.26% 7.04g	2.1% 2.05g	97g per day for Men 19-50 years
Saturated Fat	12% 3.87g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	NA	4.18% 0.067g	1.6g per day for Men 19-50 years
Omega 6	NA	6.56% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	81.5% 106g	78% 101g	130g per day for Men 19-50 years
Sugars	75% 54.5g	0.98% 0.71g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.57g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	16% 6.13g	38g per day for Men 19-50 years
Protein	9.8% 5.5g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	166% 2mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.24mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	160% 25.6mg	53% 8.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.3% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	9.86% 0.13mg	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	502% 2009μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.14% 0.12mg	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	3.5% 0.52mg	2.88% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, CAP	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Recommended Dietary Allowance
Calcium	1.37% 13.7mg	112% 1116mg	1000mg per day for Men 19-50 years
Copper	NA	32.7% 0.29mg	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	305% 24.4mg	518% 41.4mg	8mg per day for Men 19-50 years
Magnesium	16% 67mg	15% 62.7mg	420mg per day for Men 19-50 years
Manganese	NA	81.6% 1.88mg	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	29.7% 208mg	33.2% 233mg	700mg per day for Men 19-50 years
Potassium	6.77% 230mg	6.2% 210mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	59.6% 894mg	0.65% 9.75mg	1500mg per day for Men 19-50 years
Zinc	174% 19mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	0.083% 3.1g	0.43% 16g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, QUAKER, CAP VS Cereals, CREAM OF WHEAT, 1 Minute Cook Time, Dry Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER, CAP or Cereals, CREAM OF WHEAT, 1 minute cook time, dry?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, QUAKER, CAP vs Cereals, CREAM OF WHEAT, 1 minute cook time, dry:

• 500 calories of Cereals ready-to-eat, QUAKER, CAP have 1.9 times more Vitamin B1, 4.3 times more Vitamin B2, 3 times more Vitamin B3 and 20.6 times more Vitamin B6 than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• 500 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, dry have insufficient amounts of Vitamin B6
• Both Cereals ready-to-eat, QUAKER, CAP as well as Cereals, CREAM OF WHEAT, 1 minute cook time, dry have insufficient amounts of Vitamin C and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, QUAKER, CAP vs Cereals, CREAM OF WHEAT, 1 minute cook time, dry:

• 500 calories of Cereals ready-to-eat, QUAKER, CAP have 91.7 times more Sodium and 10.2 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• While 500 kcal of Cereals, CREAM OF WHEAT, 1 minute cook time, dry contain 81.5 times more Calcium and 1.7 times more Iron than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP and Cereals, CREAM OF WHEAT, 1 minute cook time, dry contain similar levels of Magnesium and Phosphorus per 500 calories.
• 500 calories of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium
• Both Cereals ready-to-eat, QUAKER, CAP as well as Cereals, CREAM OF WHEAT, 1 minute cook time, dry lack sufficient amounts of Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, QUAKER, CAP have 9.4 times more Saturated Fat and 76.7 times more Sugars than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• While 500 kcal of Cereals, CREAM OF WHEAT, 1 minute cook time, dry contain 2 times more Fiber and 3 times more Protein than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP and Cereals, CREAM OF WHEAT, 1 minute cook time, dry offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Fiber and Protein