Comparing Nutrients in 7 ounces Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt VS Cereals ready-to-eat, QUAKER, CAP

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	15%	6%	79%
Cereals ready-to-eat, QUAKER, CAP	4%	12%	84%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Energy	3.56% 103kcal	27.5% 798kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	11.6% 11.2g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	19.3% 6.2g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	130% 169g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	120% 87g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	3.66% 1.4g	13% 4.96g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	15.6% 8.75g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	265% 3.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.87% 0.089mg	275% 3.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.87% 1.4mg	255% 41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.04% 0.065mg	324% 4.2mg	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	16% 63.5μg	801% 3205μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.22% 0.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt	Cereals ready-to-eat, QUAKER, CAP	Recommended Dietary Allowance
Calcium	26% 260mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	NA	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	124% 9.9mg	486% 39mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	19.5% 0.45mg	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	16% 113mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	1.5% 51.6mg	10.8% 367mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	5.95% 89.3mg	95% 1427mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	278% 30.6mg	11mg per day for Men 19-50 years
Water	4.67% 173g	0.13% 4.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt VS Cereals ready-to-eat, QUAKER, CAP per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt versus 7 oz of Cereals ready-to-eat, QUAKER, CAP to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt vs Cereals ready-to-eat, QUAKER, CAP:

• 7 oz of Cereals ready-to-eat, QUAKER, CAP contain 18.4 times more Vitamin B1, 40 times more Vitamin B2, 28.8 times more Vitamin B3, 64.2 times more Vitamin B6, 50.5 times more Vitamin B9 and 7 times more Vitamin E than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• 7 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Vitamin E
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt as well as Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt vs Cereals ready-to-eat, QUAKER, CAP:

• 7 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt have 11.9 times more Calcium and 35.1 times more Water than Cereals ready-to-eat, QUAKER, CAP.
• While 7 oz of Cereals ready-to-eat, QUAKER, CAP contain 3.9 times more Iron, 6.8 times more Magnesium, 2.9 times more Phosphorus, 7.1 times more Potassium, 16 times more Sodium and 59.3 times more Zinc than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• 7 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt lack sufficient amounts of Magnesium and Potassium
• 7 ounces of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, QUAKER, CAP contain 7.7 times more Energy, 15.3 times more Fat, 31.5 times more Saturated Fat, 8.4 times more Carbohydrate, 128.9 times more Sugars, 3.6 times more Fiber and 2.3 times more Protein than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt.
• 7 ounces of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, microwaved, without salt provide inadequate amounts of Energy and Fiber