Comparing Nutrients in 7 ounces Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice VS Toasted Wheat Germ Cereals

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	7%	2%	91%
Toasted Wheat Germ Cereals	28%	23%	49%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Energy	26.2% 760kcal	26% 758kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	22% 21.2g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	11.3% 3.63g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	99% 1.6g	1.6g per day for Men 19-50 years
Omega 6	3.33% 0.57g	68% 11.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	134% 174g	75.7% 98g	130g per day for Men 19-50 years
Sugars	0% 0g	21.4% 15.5g	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	% 15.5g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	79% 30g	38g per day for Men 19-50 years
Protein	25% 14g	103% 57.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	276% 3.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.7% 7mg	69.3% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	149% 1.94mg	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	76.4% 306μg	175% 699μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	13.2% 12mg	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	1.32% 0.2mg	212% 31.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Calcium	1.8% 18mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	52.7% 0.47mg	137% 1.23mg	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	71% 5.68mg	225% 18mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	NA	1722% 39.6mg	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	33.5% 234mg	325% 2274mg	700mg per day for Men 19-50 years
Potassium	6.77% 230mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	235% 129μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	301% 33mg	11mg per day for Men 19-50 years
Water	0.21% 7.76g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice VS Toasted Wheat Germ Cereals per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice versus 7 oz of Toasted Wheat Germ Cereals to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice vs Toasted Wheat Germ Cereals:

• 7 oz of Plain Toasted Wheat Germ Cereals contain 3.8 times more Vitamin B1, 3.1 times more Vitamin B2, 1.6 times more Vitamin B3, more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C, 159.9 times more Vitamin E and 40 times more Vitamin K than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• 7 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have insufficient amounts of Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice as well as Plain Toasted Wheat Germ Cereals have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice vs Toasted Wheat Germ Cereals:

• 7 oz of Plain Toasted Wheat Germ Cereals contain 5 times more Calcium, 2.6 times more Copper, 3.2 times more Iron, 10.7 times more Magnesium, 9.7 times more Phosphorus, 8.2 times more Potassium, 6.2 times more Selenium and 15.2 times more Zinc than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• 7 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have 1.8 times more Carbohydrate than Toasted Wheat Germ Cereals.
• While 7 oz of Plain Toasted Wheat Germ Cereals contain 11.9 times more Fat, 5.6 times more Saturated Fat, 13.3 times more Omega 3, 20.4 times more Omega 6, more Sugars, 10.8 times more Fiber and 4.2 times more Protein than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice and Toasted Wheat Germ Cereals offer comparable quantities of Energy per seven ounces.
• 7 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice provide inadequate amounts of Omega 6