Comparing Nutrients in 5 ounces Cereals ready-to-eat, QUAKER, Christmas Crunch VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry

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, dry	13%	4%	83%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Energy	19.4% 563kcal	17.4% 503kcal	2900kcal per day for Men 19-50 years
Fat	7.06% 6.85g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	13.6% 4.37g	1.12% 0.36g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	3.28% 0.052g	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	4.93% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	78.3% 102g	130g per day for Men 19-50 years
Sugars	86.6% 63g	0.92% 0.67g	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	% 0.55g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	16.4% 6.24g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	29.4% 16.5g	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, dry	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	89.8% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	201% 2.6mg	45.5% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	238% 3.1mg	9.8% 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	545% 2179μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.97% 0.6mg	3.5% 0.52mg	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, dry	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	125% 1250mg	1000mg per day for Men 19-50 years
Copper	23.8% 0.21mg	32.4% 0.29mg	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	567% 45.4mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	NA	84.2% 1.94mg	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	80.6% 564mg	700mg per day for Men 19-50 years
Potassium	7.75% 264mg	6.67% 227mg	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	31% 465mg	1500mg per day for Men 19-50 years
Zinc	211% 23mg	17.4% 1.9mg	11mg per day for Men 19-50 years
Water	0.096% 3.54g	0.44% 16.4g	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, dry 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, 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, Christmas Crunch vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• 5 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch have 2.2 times more Vitamin B1, 4.4 times more Vitamin B2, 2.6 times more Vitamin B3 and 24.2 times more Vitamin B6 than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While 5 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 1.7 times more Vitamin B5 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, dry provide similar amounts of Vitamin E per five ounces.
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry 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, dry:

• 5 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch have 2.2 times more Sodium and 12.1 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While 5 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 80.2 times more Calcium, 1.4 times more Copper, 1.6 times more Iron and 2.4 times more Phosphorus 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, dry contain similar levels of Magnesium and Potassium per five ounces.
• 5 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch have 3.4 times more Fat, 12.2 times more Saturated Fat, 1.2 times more Omega 6 and 94.3 times more Sugars than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While 5 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 1.7 times more Fiber and 2.6 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, dry offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch provide inadequate amounts of Omega 3