Comparing Nutrients in 500 calories Cereals, WHEATENA, dry VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat

Weight per 500 calories

• Cereals, WHEATENA, dry: 140g
• 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, WHEATENA, dry or Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat?

Macros Ratio

	Protein	Fat	Carbs
Cereals, WHEATENA, dry	14%	7%	79%
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	17%	5%	78%

Macro Nutrients

	Cereals, WHEATENA, dry	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	4.2% 4.06g	3.03% 2.94g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.6g	1.76% 0.56g	32g per day for Men 19-50 years
Omega 3	9.54% 0.15g	3.4% 0.055g	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	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	81.4% 106g	80.3% 104g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	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	47% 18g	33.8% 13g	38g per day for Men 19-50 years
Protein	32.8% 18.3g	39.7% 22.2g	56g per day for Men 19-50 years

Vitamins

	Cereals, WHEATENA, dry	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.17% 0.098mg	72.7% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	41.7% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.93mg	45% 7.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	20.7% 82.6μg	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	32% 4.8mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.22μg	2.28% 2.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, WHEATENA, dry	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Calcium	70% 700mg	3.28% 32.8mg	1000mg per day for Men 19-50 years
Copper	51.4% 0.46mg	68.8% 0.62mg	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	62.5% 5mg	75.3% 6.02mg	8mg per day for Men 19-50 years
Magnesium	43.4% 182mg	43.3% 182mg	420mg per day for Men 19-50 years
Manganese	320% 7.37mg	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	77% 538mg	64.6% 452mg	700mg per day for Men 19-50 years
Potassium	20.3% 689mg	14.6% 497mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	306% 168μg	55μg per day for Men 19-50 years
Sodium	1.2% 18.2mg	0.46% 6.83mg	1500mg per day for Men 19-50 years
Zinc	56% 6.18mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	0.25% 9.1g	0.14% 5.04g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 500 calories of Cereals, WHEATENA, dry vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat:

• 500 calories of Cereals, WHEATENA, dry have more Vitamin E than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While 500 kcal of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 8.9 times more Vitamin B1, 2.8 times more Vitamin B2, 1.5 times more Vitamin B3, 2.5 times more Vitamin B9 and more Vitamin B12 than Cereals, WHEATENA, dry.
• Both Cereals, WHEATENA, dry and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Cereals, WHEATENA, dry have insufficient amounts of Vitamin B1 and Vitamin B12
• 500 calories of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Vitamin E
• Both Cereals, WHEATENA, dry as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cereals, WHEATENA, dry vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat:

• 500 calories of Cereals, WHEATENA, dry have 21.4 times more Calcium, 1.4 times more Potassium and 1.5 times more Zinc 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 Copper and 1.7 times more Selenium than Cereals, WHEATENA, dry.
• Both Cereals, WHEATENA, dry and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain similar levels of Iron, Magnesium and Phosphorus per 500 calories.
• 500 calories of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, WHEATENA, dry have 1.7 times more Omega 6 and 1.4 times more Fiber than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• Both Cereals, WHEATENA, dry and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat provide inadequate amounts of Omega 6
• Both Cereals, WHEATENA, dry as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat provide inadequate amounts of Omega 3 in 500 calories.