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Comparing Nutrients in 100 calories Cereals, QUAKER, Quick Oats with Iron, DryVS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Weight per 100 calories

Cereals, QUAKER, Quick Oats with Iron, Dry
27g
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS
27g

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

Which food has more nutrients per 100 calories - Cereals, QUAKER, Quick Oats with Iron, Dry or Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS?

Macros Ratio

Protein Fat Carbs

Cereals, QUAKER, Quick Oats with Iron, Dry
14%
16%
70%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS
6%
2%
92%
100 kcal ▼

Macro Nutrients

Cereals, QUAKER, Quick Oats with Iron, Dryvs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Breakfast Cereals rich in Energy
1.9%1.85g
Fat
0.25%0.24g
1.85 gvs0.24 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fat
0.81%0.26g
Saturated Fat
0.14%0.044g
0.26 gvs0.044 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Breakfast Cereals rich in Saturated Fat
NA
Omega 3
0.34%0.005g
NA gvs0.005 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Breakfast Cereals rich in Omega 3
NA
Omega 6
0.52%0.089g
NA gvs0.089 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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14%18.4g
Carbohydrate
18.7%24.2g
18.4 gvs24.2 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Breakfast Cereals rich in Carbohydrate
0.53%0.38g
Sugars
19%14g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.38 gvs14 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Breakfast Cereals rich in Sugars
NA
Fructose
1.17%0.85g
≤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]
NA gvs0.85 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fructose
NA
Glucose
%2.23g
NA gvs2.23 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Breakfast Cereals rich in Glucose
NA
Sucrose
%9.57g
NA gvs9.57 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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6.67%2.53g
Fiber
1.85%0.7g
2.53 gvs0.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fiber
6.6%3.7g
Protein
2.8%1.56g
3.7 gvs1.56 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cereals, QUAKER, Quick Oats with Iron, Dryvs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS
NA
Vitamin A
16.7%150μg
RAE, retinol activity equivalents
NA μgvs150 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A
12%0.15mg
Vitamin B1
39%0.47mg
Thiamine
0.15 mgvs0.47 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2.55%0.033mg
Vitamin B2
45%0.59mg
Riboflavin
0.033 mgvs0.59 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B2 Buy Vegan Vitamin B2
1.4%0.22mg
Vitamin B3
42.5%6.8mg
Niacin, nicotinic acid, niacinamide
0.22 mgvs6.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
NA
Vitamin B5
1.7%0.086mg
Pantothenic acid
NA mgvs0.086 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
2.07%0.027mg
Vitamin B6
43%0.56mg
Pyridoxine
0.027 mgvs0.56 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B7
3.3%13.2μg
Vitamin B9
50%200μg
Folates and Folic Acid
13.2 μgvs200 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B9
0%0μg
Vitamin B12
75%1.8μg
Cobalamin
0 μgvs1.8 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
8.3%7.46mg
Ascorbic acid
0 mgvs7.46 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin C
NA
Vitamin D
6.8%41IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs41 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin D Buy Vegan Vitamin D
1.2%0.18mg
Vitamin E
0.77%0.12mg
Tocopherols and Tocotrienols
0.18 mgvs0.12 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin E
NA
Vitamin K
0.25%0.3μg
Phytomenadione or phylloquinone
NA μgvs0.3 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin K

Minerals

Cereals, QUAKER, Quick Oats with Iron, Dryvs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS
1.27%12.7mg
Calcium
0.3%2.97mg
12.7 mgvs2.97 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Calcium
NA
Copper
8.9%0.08mg
NA mgvs0.08 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Fluoride
167%13.3mg
Iron
26.8%2.14mg
13.3 mgvs2.14 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Iron
17.3%72.8mg
Magnesium
2.96%12.4mg
72.8 mgvs12.4 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Magnesium
NA
Manganese
10%0.23mg
NA mgvs0.23 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Molybdenum
17.6%123mg
Phosphorus
8.57%60mg
123 mgvs60 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Phosphorus
2.84%96mg
Potassium
1.62%55mg
96 mgvs55 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Potassium
NA
Selenium
13.4%7.35μg
NA μgvs7.35 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Selenium
0.054%0.81mg
Sodium
3.68%55mg
0.81 mgvs55 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Sodium
7.84%0.86mg
Zinc
18%1.97mg
0.86 mgvs1.97 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Zinc
0.068%2.53g
Water
0.02%0.75g
2.53 gvs0.75 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Breakfast Cereals rich in Water
Lets compare vitamin content per 100 calories of Cereals, QUAKER, Quick Oats with Iron, Dry vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:
Comparing minerals per 100 calories for Cereals, QUAKER, Quick Oats with Iron, Dry vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Cereals, QUAKER, Quick Oats with Iron, DryVS Cereals, QUAKER, Whole Wheat Natural Cereal, dryCereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFSVS Cereals, QUAKER, Whole Wheat Natural Cereal, dryCereals, QUAKER, Quick Oats with Iron, DryVS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran CerealCereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFSVS Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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