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

Macros Ratio

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

Macro Nutrients

	Cereals, WHEATENA, cooked with water	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Energy	2.74% 79.4kcal	18% 519kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	3.14% 3.05g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	1.83% 0.59g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	3.54% 0.057g	1.6g per day for Men 19-50 years
Omega 6	1.95% 0.33g	6.7% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	83.3% 108g	130g per day for Men 19-50 years
Sugars	NA	2.68% 1.94g	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	10% 3.83g	35% 13.3g	38g per day for Men 19-50 years
Protein	5.06% 2.83g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Cereals, WHEATENA, cooked with water	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.2% 0.014mg	75.5% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	43.3% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.87% 0.78mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.07% 0.027mg	14% 0.18mg	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	2.5% 9.92μg	54.6% 218μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	25% 0.6μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, WHEATENA, cooked with water	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Calcium	11.3% 113mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	71.3% 0.64mg	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	9.92% 0.79mg	78% 6.25mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	NA	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	12% 85mg	67% 469mg	700mg per day for Men 19-50 years
Potassium	3.2% 109mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	NA	317% 174μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	3.27% 121g	0.14% 5.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, WHEATENA, cooked with water VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat per 5 oz

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

Lets compare vitamin content per 5 ounces of Cereals, WHEATENA, cooked with water vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat:

• 5 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 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, WHEATENA, cooked with water as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Vitamin C in five ounces.

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

• 5 ounces of Cereals, WHEATENA, cooked with water have 3.3 times more Calcium and 23.1 times more Water than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While 5 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 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.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 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