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

Macros Ratio

	Protein	Fat	Carbs
Cereals, WHEATENA, dry	14%	7%	79%
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	17%	5%	78%

Macro Nutrients

	Cereals, WHEATENA, dry	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Energy	17.4% 506kcal	18% 519kcal	2900kcal per day for Men 19-50 years
Fat	4.24% 4.1g	3.14% 3.05g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	1.83% 0.59g	32g per day for Men 19-50 years
Omega 3	9.66% 0.15g	3.54% 0.057g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.9g	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	82.4% 107g	83.3% 108g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	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	47.7% 18g	35% 13.3g	38g per day for Men 19-50 years
Protein	33% 18.6g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Cereals, WHEATENA, dry	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	75.5% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	43.3% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.7% 0.38mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	21% 83.6μg	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	32.5% 4.88mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, WHEATENA, dry	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Calcium	71% 709mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	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	63.3% 5.06mg	78% 6.25mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	324% 7.46mg	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	77.8% 544mg	67% 469mg	700mg per day for Men 19-50 years
Potassium	20.5% 697mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	182% 100μg	317% 174μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	57% 6.25mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.25% 9.2g	0.14% 5.23g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Cereals, WHEATENA, dry 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, dry vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat:

• 5 ounces of Cereals, WHEATENA, dry have more Vitamin E than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While 5 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 9.1 times more Vitamin B1, 2.8 times more Vitamin B2, 1.5 times more Vitamin B3, 2.6 times more Vitamin B9 and more Vitamin B12 than Cereals, WHEATENA, dry.
• Both Cereals, WHEATENA, dry and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Cereals, WHEATENA, dry have insufficient amounts of Vitamin B12
• 5 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Vitamin E
• Both Cereals, WHEATENA, dry as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in five ounces.

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

• 5 ounces of Cereals, WHEATENA, dry have 20.8 times more Calcium, 1.4 times more Potassium and 1.4 times more Zinc than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While 5 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 1.4 times more Copper and 1.7 times more Selenium than Cereals, WHEATENA, dry.
• Both Cereals, WHEATENA, dry and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain similar levels of Iron, Magnesium and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, WHEATENA, dry have 1.3 times more Fat, 2.7 times more Omega 3, 1.7 times more Omega 6 and 1.4 times more Fiber than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• Both Cereals, WHEATENA, dry and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.