Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, Christmas Crunch VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt

Weight per 500 calories

• Cereals ready-to-eat, QUAKER, Christmas Crunch: 126g
• Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt: 962g

Cereals ready-to-eat, QUAKER, Christmas Crunch have 7.6 times more energy per 100g than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt. It has high energy density when compared to other foods. Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt having low energy density.

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER, Christmas Crunch or Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Christmas Crunch	4%	11%	85%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	15%	6%	79%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.27% 6.1g	3.67% 3.56g	97g per day for Men 19-50 years
Saturated Fat	12% 3.9g	2.97% 0.95g	32g per day for Men 19-50 years
Omega 3	2.44% 0.039g	6% 0.096g	1.6g per day for Men 19-50 years
Omega 6	5.33% 0.91g	9.4% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	83.2% 108g	74.7% 97g	130g per day for Men 19-50 years
Sugars	77% 56g	4.5% 3.27g	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	% 0.67g	g per day for Men 19-50 years
Fiber	8.6% 3.27g	17.7% 6.73g	38g per day for Men 19-50 years
Protein	10% 5.6g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Vitamin A	3.78% 34μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	172% 2.06mg	69.7% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	179% 2.32mg	33.3% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	171% 27.4mg	43% 6.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.47mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	211% 2.74mg	24.4% 0.32mg	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	484% 1936μg	77% 308μg	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% 0.13mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.53% 0.53mg	3.85% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.15% 1.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Recommended Dietary Allowance
Calcium	1.4% 14mg	126% 1260mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	55.6% 0.5mg	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	311% 25mg	599% 48mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.3mg	18.3% 77mg	420mg per day for Men 19-50 years
Manganese	NA	94% 2.17mg	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	78.3% 548mg	700mg per day for Men 19-50 years
Potassium	6.9% 234mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	15% 8.2μg	NA	55μg per day for Men 19-50 years
Sodium	60.8% 912mg	29% 433mg	1500mg per day for Men 19-50 years
Zinc	187% 20.6mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	0.085% 3.15g	22.6% 838g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, QUAKER, Christmas Crunch VS Cereals, CREAM OF WHEAT, 2 1/2 Minute Cook Time, Cooked With Water, Microwaved, Without Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER, Christmas Crunch or Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt:

• 500 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch have 2.5 times more Vitamin B1, 5.4 times more Vitamin B2, 4 times more Vitamin B3, 8.6 times more Vitamin B6 and 6.3 times more Vitamin B9 than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• While 500 kcal of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt contain 6.4 times more Vitamin B5 than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• 500 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Vitamin B5
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Vitamin C, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, QUAKER, Christmas Crunch vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt:

• 500 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch have 2.1 times more Sodium and 8.2 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• While 500 kcal of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt contain 90.9 times more Calcium, 2.6 times more Copper, 1.9 times more Iron, 2.6 times more Phosphorus and 266 times more Water than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt contain similar levels of Magnesium per 500 calories.
• 500 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch lack sufficient amounts of Calcium
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt lack sufficient amounts of Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch have 4.1 times more Saturated Fat and 17.1 times more Sugars than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• While 500 kcal of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt contain 2.1 times more Fiber and 3.2 times more Protein than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals ready-to-eat, QUAKER, Christmas Crunch provide inadequate amounts of Fiber and Protein
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.