Comparing Nutrients in 5 ounces Cereals ready-to-eat, QUAKER, CAP VS 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	19.6% 570kcal	17.5% 509kcal	2900kcal per day for Men 19-50 years
Fat	8.27% 8.02g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	13.8% 4.4g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	NA	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	NA	6.68% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	79% 103g	130g per day for Men 19-50 years
Sugars	85.7% 62g	1% 0.72g	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	% 0.58g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	16.4% 6.24g	38g per day for Men 19-50 years
Protein	11% 6.25g	29.8% 16.7g	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	189% 2.27mg	87.4% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	196% 2.55mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	182% 29mg	54% 8.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	231% 3mg	10% 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	572% 2289μg	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	0.16% 0.14mg	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	3.97% 0.6mg	2.93% 0.44mg	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	1.56% 15.6mg	114% 1135mg	1000mg per day for Men 19-50 years
Copper	NA	33.2% 0.3mg	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	347% 27.8mg	527% 42mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	NA	83% 1.9mg	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	34% 237mg	34% 237mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	68% 1019mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	199% 22mg	17.4% 1.9mg	11mg per day for Men 19-50 years
Water	0.095% 3.5g	0.44% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, CAP VS Cereals, CREAM OF WHEAT, 1 minute cook time, dry per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, QUAKER, CAP versus 5 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, QUAKER, CAP vs Cereals, CREAM OF WHEAT, 1 minute cook time, dry:

• 5 ounces of Cereals ready-to-eat, QUAKER, CAP have 2.2 times more Vitamin B1, 4.8 times more Vitamin B2, 3.4 times more Vitamin B3, 23 times more Vitamin B6 and 1.4 times more Vitamin E than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• 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 in five ounces.

Comparing minerals per 5 ounces for Cereals ready-to-eat, QUAKER, CAP vs Cereals, CREAM OF WHEAT, 1 minute cook time, dry:

• 5 ounces of Cereals ready-to-eat, QUAKER, CAP have 1.2 times more Potassium, 102.7 times more Sodium and 11.4 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• While 5 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, dry contain 72.8 times more Calcium and 1.5 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 five ounces.
• 5 ounces of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, QUAKER, CAP have 3.9 times more Fat, 10.6 times more Saturated Fat and 85.9 times more Sugars than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• While 5 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, dry contain 1.8 times more Fiber and 2.7 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 five ounces.