Comparing Nutrients in 5 ounces Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat VS Cereals ready-to-eat, rice, puffed, fortified

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	17%	5%	78%
Cereals ready-to-eat, rice, puffed, fortified	6%	1%	93%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Energy	18% 519kcal	19.6% 570kcal	2900kcal per day for Men 19-50 years
Fat	3.14% 3.05g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	1.83% 0.59g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	3.54% 0.057g	NA	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.3% 108g	98% 127g	130g per day for Men 19-50 years
Sugars	2.68% 1.94g	NA	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	35% 13.3g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	41% 23g	16% 8.93g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.5% 0.91mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.3% 0.56mg	196% 2.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	313% 50mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.07% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	8.18% 0.11mg	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	54.6% 218μg	6.73% 27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	25% 0.6μg	0% 0μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Calcium	3.4% 34mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	71.3% 0.64mg	26.6% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.67% 27μg	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	78% 6.25mg	562% 45mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	NA	92% 2.13mg	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	67% 469mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	4.7% 160mg	3400mg per day for Men 19-50 years
Selenium	317% 174μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	0.14% 5.23g	0.11% 4.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat VS Cereals ready-to-eat, rice, puffed, fortified per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat versus 5 oz of Cereals ready-to-eat, rice, puffed, fortified to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat vs Cereals ready-to-eat, rice, puffed, fortified:

• 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have 1.7 times more Vitamin B6, 8.1 times more Vitamin B9 and more Vitamin B12 than Cereals ready-to-eat, rice, puffed, fortified.
• While 5 oz of Cereals ready-to-eat, rice, puffed, fortified contain 4.1 times more Vitamin B1, 4.5 times more Vitamin B2 and 6.7 times more Vitamin B3 than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• 5 ounces of Cereals ready-to-eat, rice, puffed, fortified have insufficient amounts of Vitamin B12
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat as well as Cereals ready-to-eat, rice, puffed, fortified have insufficient amounts of Vitamin A and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat vs Cereals ready-to-eat, rice, puffed, fortified:

• 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have 4 times more Calcium, 2.7 times more Copper, 5.3 times more Magnesium, 3.4 times more Phosphorus, 3.2 times more Potassium, 11.7 times more Selenium and 3 times more Zinc than Cereals ready-to-eat, rice, puffed, fortified.
• While 5 oz of Cereals ready-to-eat, rice, puffed, fortified contain 7.2 times more Iron than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• 5 ounces of Cereals ready-to-eat, rice, puffed, fortified lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have 4.3 times more Fat, 5.5 times more Fiber and 2.6 times more Protein than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat and Cereals ready-to-eat, rice, puffed, fortified offer comparable quantities of Energy and Carbohydrate per five ounces.