Comparing Nutrients in 100 calories Cereals ready-to-eat, QUAKER, CAP VS Cereals, CREAM OF WHEAT, 1 minute cook time, dry

Weight per 100 calories

• Cereals ready-to-eat, QUAKER, CAP: 25g
• Cereals, CREAM OF WHEAT, 1 minute cook time, dry: 28g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Cereals ready-to-eat, QUAKER, CAP or Cereals, CREAM OF WHEAT, 1 minute cook time, dry?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, CAP	4%	12%	84%
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, CAP	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	2.42% 0.77g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	NA	0.84% 0.013g	1.6g per day for Men 19-50 years
Omega 6	NA	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	15.6% 20.2g	130g per day for Men 19-50 years
Sugars	15% 11g	0.2% 0.14g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	1.64% 0.62g	3.23% 1.23g	38g per day for Men 19-50 years
Protein	1.96% 1.1g	5.85% 3.28g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.4% 0.45mg	8.04% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.45% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.6% 0.53mg	1.97% 0.026mg	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	100% 402μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.028% 0.025mg	0% 0mg	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	0.7% 0.1mg	0.58% 0.086mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, CAP	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Recommended Dietary Allowance
Calcium	0.27% 2.74mg	22.3% 223mg	1000mg per day for Men 19-50 years
Copper	NA	6.53% 0.059mg	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	61% 4.88mg	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	3.2% 13.4mg	3% 12.5mg	420mg per day for Men 19-50 years
Manganese	NA	16.3% 0.38mg	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	5.93% 41.5mg	6.65% 46.5mg	700mg per day for Men 19-50 years
Potassium	1.35% 46mg	1.24% 42mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	12% 179mg	0.13% 1.95mg	1500mg per day for Men 19-50 years
Zinc	35% 3.84mg	3.4% 0.38mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.086% 3.18g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, QUAKER, CAP VS Cereals, CREAM OF WHEAT, 1 Minute Cook Time, Dry Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cereals ready-to-eat, QUAKER, CAP or Cereals, CREAM OF WHEAT, 1 minute cook time, dry?

Lets compare vitamin content per 100 calories of Cereals ready-to-eat, QUAKER, CAP vs Cereals, CREAM OF WHEAT, 1 minute cook time, dry:

• 100 calories of Cereals ready-to-eat, QUAKER, CAP have 1.9 times more Vitamin B1, 4.3 times more Vitamin B2, 3 times more Vitamin B3 and 20.6 times more Vitamin B6 than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• 100 calories of Cereals, CREAM OF WHEAT, 1 minute cook time, dry have insufficient amounts of Vitamin B6
• Both Cereals ready-to-eat, QUAKER, CAP as well as Cereals, CREAM OF WHEAT, 1 minute cook time, dry have insufficient amounts of Vitamin C and Vitamin E in 100 calories.

Comparing minerals per 100 calories for Cereals ready-to-eat, QUAKER, CAP vs Cereals, CREAM OF WHEAT, 1 minute cook time, dry:

• 100 calories of Cereals ready-to-eat, QUAKER, CAP have 91.7 times more Sodium and 10.2 times more Zinc than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• While 100 kcal of Cereals, CREAM OF WHEAT, 1 minute cook time, dry contain 81.5 times more Calcium and 1.7 times more Iron than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP and Cereals, CREAM OF WHEAT, 1 minute cook time, dry contain similar levels of Magnesium and Phosphorus per 100 calories.
• 100 calories of Cereals ready-to-eat, QUAKER, CAP lack sufficient amounts of Calcium
• Both Cereals ready-to-eat, QUAKER, CAP as well as Cereals, CREAM OF WHEAT, 1 minute cook time, dry lack sufficient amounts of Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cereals ready-to-eat, QUAKER, CAP have 9.4 times more Saturated Fat and 76.7 times more Sugars than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• While 100 kcal of Cereals, CREAM OF WHEAT, 1 minute cook time, dry contain 2 times more Fiber and 3 times more Protein than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP and Cereals, CREAM OF WHEAT, 1 minute cook time, dry offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cereals ready-to-eat, QUAKER, CAP provide inadequate amounts of Fiber and Protein