Comparing Nutrients in 5 ounces Cereals ready-to-eat, QUAKER, Christmas Crunch VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, 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, stove-top, without salt	11%	3%	86%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Recommended Dietary Allowance
Energy	19.4% 563kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	7.06% 6.85g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	13.6% 4.37g	0.23% 0.072g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	0.8% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	13% 16.6g	130g per day for Men 19-50 years
Sugars	86.6% 63g	0.14% 0.099g	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	% 0.099g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	3.64% 2.04g	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, stove-top, without salt	Recommended Dietary Allowance
Vitamin A	4.25% 38.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	193% 2.3mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	201% 2.6mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	7.1% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	7.57% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	238% 3.1mg	3.4% 0.044mg	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	545% 2179μg	10.3% 41μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.97% 0.6mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	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, stove-top, without salt	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	23.8% 0.21mg	5.67% 0.051mg	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	350% 28mg	72.5% 5.8mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	NA	11.6% 0.27mg	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% 238mg	9.5% 66.6mg	700mg per day for Men 19-50 years
Potassium	7.75% 264mg	0.96% 32.6mg	3400mg per day for Men 19-50 years
Selenium	16.8% 9.2μg	NA	55μg per day for Men 19-50 years
Sodium	68.4% 1026mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	211% 23mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	0.096% 3.54g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, Christmas Crunch VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, QUAKER, Christmas Crunch versus 5 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt:

• 5 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch have 17.6 times more Vitamin B1, 27.6 times more Vitamin B2, 27.1 times more Vitamin B3, 1.4 times more Vitamin B5, 70.3 times more Vitamin B6, 53 times more Vitamin B9 and 10.5 times more Vitamin E than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• 5 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin E
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of Vitamin C and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cereals ready-to-eat, QUAKER, Christmas Crunch vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt:

• 5 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch have 4.2 times more Copper, 4.8 times more Iron, 7.9 times more Magnesium, 3.6 times more Phosphorus, 8.1 times more Potassium, 21.3 times more Sodium and 74.4 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• While 5 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt contain 9.5 times more Calcium and 34.5 times more Water than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• 5 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch lack sufficient amounts of Calcium
• 5 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch have 7.1 times more Energy, 24.2 times more Fat, 60.4 times more Saturated Fat, 7.5 times more Omega 6, 7.3 times more Carbohydrate, 633 times more Sugars, 3.7 times more Fiber and 3.1 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• 5 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Energy, Omega 6 and Fiber
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt provide inadequate amounts of Omega 3 in five ounces.