Comparing Nutrients in 5 ounces Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat VS Cereals, whole wheat hot natural cereal, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	17%	5%	78%
Cereals, whole wheat hot natural cereal, dry	12%	5%	83%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Cereals, whole wheat hot natural cereal, dry	Recommended Dietary Allowance
Energy	18% 519kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	3.14% 3.05g	2.92% 2.83g	97g per day for Men 19-50 years
Saturated Fat	1.83% 0.59g	1.33% 0.43g	32g per day for Men 19-50 years
Omega 3	3.54% 0.057g	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	7.78% 1.32g	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	82% 107g	130g per day for Men 19-50 years
Sugars	2.68% 1.94g	0.82% 0.6g	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	35.4% 13.5g	38g per day for Men 19-50 years
Protein	41% 23g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Cereals, whole wheat hot natural cereal, dry	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	47.2% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.3% 0.56mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	42.6% 0.55mg	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	27.6% 111μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	12.4% 1.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Cereals, whole wheat hot natural cereal, dry	Recommended Dietary Allowance
Calcium	3.4% 34mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	71.3% 0.64mg	72% 0.65mg	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	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	41% 173mg	420mg per day for Men 19-50 years
Manganese	NA	197% 4.54mg	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	76.7% 537mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	16.2% 551mg	3400mg per day for Men 19-50 years
Selenium	317% 174μg	182% 100μg	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	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	0.14% 5.23g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat VS Cereals, whole wheat hot natural cereal, dry 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, whole wheat hot natural cereal, 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, QUAKER Puffed Wheat vs Cereals, whole wheat hot natural cereal, dry:

• 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have 1.6 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B9 and more Vitamin B12 than Cereals, whole wheat hot natural cereal, dry.
• While 5 oz of Cereals, whole wheat hot natural cereal, dry contain 3 times more Vitamin B6 and more Vitamin E than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat and Cereals, whole wheat hot natural cereal, dry provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Cereals, whole wheat hot natural cereal, dry have insufficient amounts of Vitamin B12
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat as well as Cereals, whole wheat hot natural cereal, dry have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat vs Cereals, whole wheat hot natural cereal, dry:

• 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have 1.3 times more Iron and 1.7 times more Selenium than Cereals, whole wheat hot natural cereal, dry.
• While 5 oz of Cereals, whole wheat hot natural cereal, dry contain 1.7 times more Calcium than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat and Cereals, whole wheat hot natural cereal, dry contain similar levels of Copper, Magnesium, Phosphorus, Potassium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have 1.5 times more Protein than Cereals, whole wheat hot natural cereal, dry.
• While 5 oz of Cereals, whole wheat hot natural cereal, dry contain 1.9 times more Omega 3 than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat and Cereals, whole wheat hot natural cereal, dry offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate and Fiber per five ounces.