Comparing Nutrients in 500 calories Cereals ready-to-eat, wheat, puffed, fortified VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat

Weight per 500 calories

• Cereals ready-to-eat, wheat, puffed, fortified: 137g
• Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat: 137g

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

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, wheat, puffed, fortified or Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, wheat, puffed, fortified	15%	3%	82%
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	17%	5%	78%

Macro Nutrients

	Cereals ready-to-eat, wheat, puffed, fortified	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.65g	3.03% 2.94g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	1.76% 0.56g	32g per day for Men 19-50 years
Omega 3	NA	3.4% 0.055g	1.6g per day for Men 19-50 years
Omega 6	NA	6.45% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	80.3% 104g	130g per day for Men 19-50 years
Sugars	NA	2.6% 1.87g	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	16% 6.04g	33.8% 13g	38g per day for Men 19-50 years
Protein	36% 20g	39.7% 22.2g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, wheat, puffed, fortified	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	298% 3.57mg	72.7% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	190% 2.47mg	41.7% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	303% 48.5mg	45% 7.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.2% 0.71mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	13.7% 0.18mg	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	11% 44μg	52.6% 210μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	24% 0.57μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.28% 2.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, wheat, puffed, fortified	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Calcium	3.85% 38.5mg	3.28% 32.8mg	1000mg per day for Men 19-50 years
Copper	62.4% 0.56mg	68.8% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	0.93% 37μg	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	544% 43.5mg	75.3% 6.02mg	8mg per day for Men 19-50 years
Magnesium	47.4% 199mg	43.3% 182mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	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	69.7% 488mg	64.6% 452mg	700mg per day for Men 19-50 years
Potassium	14% 478mg	14.6% 497mg	3400mg per day for Men 19-50 years
Selenium	307% 169μg	306% 168μg	55μg per day for Men 19-50 years
Sodium	0.37% 5.5mg	0.46% 6.83mg	1500mg per day for Men 19-50 years
Zinc	29.5% 3.24mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	0.11% 4.12g	0.14% 5.04g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, Wheat, Puffed, Fortified VS Cereals Ready-to-eat, QUAKER, QUAKER Puffed Wheat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, wheat, puffed, fortified or Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, wheat, puffed, fortified vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat:

• 500 calories of Cereals ready-to-eat, wheat, puffed, fortified have 4.1 times more Vitamin B1, 4.6 times more Vitamin B2, 6.7 times more Vitamin B3 and 1.3 times more Vitamin B6 than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While 500 kcal of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 4.8 times more Vitamin B9 and more Vitamin B12 than Cereals ready-to-eat, wheat, puffed, fortified.
• 500 calories of Cereals ready-to-eat, wheat, puffed, fortified have insufficient amounts of Vitamin B12
• Both Cereals ready-to-eat, wheat, puffed, fortified as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Vitamin A and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Cereals ready-to-eat, wheat, puffed, fortified vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat:

• 500 calories of Cereals ready-to-eat, wheat, puffed, fortified have 7.2 times more Iron than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While 500 kcal of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 1.3 times more Zinc than Cereals ready-to-eat, wheat, puffed, fortified.
• Both Cereals ready-to-eat, wheat, puffed, fortified and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain similar levels of Copper, Magnesium, Phosphorus, Potassium and Selenium per 500 calories.
• Both Cereals ready-to-eat, wheat, puffed, fortified as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 2.1 times more Fiber than Cereals ready-to-eat, wheat, puffed, fortified.
• Both Cereals ready-to-eat, wheat, puffed, fortified and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.