Comparing Nutrients in 5 ounces Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat VS Cereals, WHEATENA, cooked with water

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	17%	5%	78%
Cereals, WHEATENA, cooked with water	13%	8%	79%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Cereals, WHEATENA, cooked with water	Recommended Dietary Allowance
Energy	18% 519kcal	2.74% 79.4kcal	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	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	3.54% 0.057g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	1.95% 0.33g	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	13% 16.7g	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	10% 3.83g	38g per day for Men 19-50 years
Protein	41% 23g	5.06% 2.83g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Cereals, WHEATENA, cooked with water	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.5% 0.91mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.3% 0.56mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	4.87% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	2.07% 0.027mg	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	2.5% 9.92μg	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, WHEATENA, cooked with water	Recommended Dietary Allowance
Calcium	3.4% 34mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	71.3% 0.64mg	8.2% 0.074mg	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	78% 6.25mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	NA	50.7% 1.17mg	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	12% 85mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	3.2% 109mg	3400mg per day for Men 19-50 years
Selenium	317% 174μg	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	0.14% 5.23g	3.27% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat VS Cereals, WHEATENA, cooked with water 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, WHEATENA, cooked with water 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, WHEATENA, cooked with water:

• 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have 63.9 times more Vitamin B1, 19.9 times more Vitamin B2, 9.6 times more Vitamin B3, 6.8 times more Vitamin B6, 22 times more Vitamin B9 and more Vitamin B12 than Cereals, WHEATENA, cooked with water.
• 5 ounces of Cereals, WHEATENA, cooked with water have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B6, Vitamin B9 and Vitamin B12
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat as well as Cereals, WHEATENA, cooked with water have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat vs Cereals, WHEATENA, cooked with water:

• 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have 8.7 times more Copper, 7.9 times more Iron, 6.7 times more Magnesium, 5.5 times more Phosphorus, 4.7 times more Potassium and 4.4 times more Zinc than Cereals, WHEATENA, cooked with water.
• While 5 oz of Cereals, WHEATENA, cooked with water contain 3.3 times more Calcium and 23.1 times more Water than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have 6.5 times more Energy, 4.3 times more Fat, 2.1 times more Omega 3, 3.4 times more Omega 6, 6.5 times more Carbohydrate, 3.5 times more Fiber and 8.1 times more Protein than Cereals, WHEATENA, cooked with water.
• 5 ounces of Cereals, WHEATENA, cooked with water provide inadequate amounts of Energy, Omega 3 and Omega 6