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Comparing Nutrients in 300 calories Cereals, QUAKER, Whole Wheat Natural Cereal, dryVS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Weight per 300 calories

Cereals, QUAKER, Whole Wheat Natural Cereal, dry
90g
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS
81g

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

Which food has more nutrients per 300 calories - Cereals, QUAKER, Whole Wheat Natural Cereal, dry or Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS?

Macros Ratio

Protein Fat Carbs

Cereals, QUAKER, Whole Wheat Natural Cereal, dry
13%
5%
82%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS
6%
2%
92%
300 kcal ▼

Macro Nutrients

Cereals, QUAKER, Whole Wheat Natural Cereal, dryvs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Breakfast Cereals rich in Energy
1.86%1.8g
Fat
0.74%0.72g
1.8 gvs0.72 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fat
1.18%0.38g
Saturated Fat
0.41%0.13g
0.38 gvs0.13 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Breakfast Cereals rich in Saturated Fat
NA
Omega 3
1%0.016g
NA gvs0.016 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Breakfast Cereals rich in Omega 3
NA
Omega 6
1.56%0.27g
NA gvs0.27 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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52%67.4g
Carbohydrate
56%72.7g
67.4 gvs72.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Breakfast Cereals rich in Carbohydrate
2.5%1.8g
Sugars
57.4%41.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.8 gvs41.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Breakfast Cereals rich in Sugars
NA
Fructose
3.5%2.54g
≤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 gvs2.54 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fructose
NA
Glucose
%6.7g
NA gvs6.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Breakfast Cereals rich in Glucose
NA
Sucrose
%28.7g
NA gvs28.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Breakfast Cereals rich in Sucrose
23.5%8.9g
Fiber
5.55%2.1g
8.9 gvs2.1 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fiber
19%10.6g
Protein
8.35%4.68g
10.6 gvs4.68 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cereals, QUAKER, Whole Wheat Natural Cereal, dryvs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS
NA
Vitamin A
50%450μg
RAE, retinol activity equivalents
NA μgvs450 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
36%0.43mg
Vitamin B1
118%1.4mg
Thiamine
0.43 mgvs1.4 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.7%0.13mg
Vitamin B2
135%1.76mg
Riboflavin
0.13 mgvs1.76 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
28.7%4.6mg
Vitamin B3
128%20.4mg
Niacin, nicotinic acid, niacinamide
4.6 mgvs20.4 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
5.14%0.26mg
Pantothenic acid
NA mgvs0.26 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
30.5%0.4mg
Vitamin B6
129%1.68mg
Pyridoxine
0.4 mgvs1.68 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
11%44μg
Vitamin B9
150%601μg
Folates and Folic Acid
44 μgvs601 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin B9
0%0μg
Vitamin B12
225%5.4μg
Cobalamin
0 μgvs5.4 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
25%22.4mg
Ascorbic acid
0 mgvs22.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin C
NA
Vitamin D
20.4%122IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs122 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin D Buy Vegan Vitamin D
5.65%0.85mg
Vitamin E
2.32%0.35mg
Tocopherols and Tocotrienols
0.85 mgvs0.35 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin E
NA
Vitamin K
0.74%0.89μg
Phytomenadione or phylloquinone
NA μgvs0.89 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin K

Minerals

Cereals, QUAKER, Whole Wheat Natural Cereal, dryvs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS
3.96%39.6mg
Calcium
0.89%8.9mg
39.6 mgvs8.9 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Calcium
NA
Copper
26.7%0.24mg
NA mgvs0.24 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
37%2.97mg
Iron
80.3%6.42mg
2.97 mgvs6.42 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Iron
31.5%132mg
Magnesium
8.9%37.3mg
132 mgvs37.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Magnesium
NA
Manganese
30%0.69mg
NA mgvs0.69 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
52.3%366mg
Phosphorus
25.7%180mg
366 mgvs180 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Phosphorus
13.3%452mg
Potassium
4.86%165mg
452 mgvs165 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Potassium
NA
Selenium
40%22μg
NA μgvs22 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Selenium
0.48%7.2mg
Sodium
11%165mg
7.2 mgvs165 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Sodium
33.6%3.7mg
Zinc
54%5.9mg
3.7 mgvs5.9 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Zinc
0.24%8.83g
Water
0.06%2.24g
8.83 gvs2.24 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Breakfast Cereals rich in Water
Lets compare vitamin content per 300 calories of Cereals, QUAKER, Whole Wheat Natural Cereal, dry vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:
Comparing minerals per 300 calories for Cereals, QUAKER, Whole Wheat Natural Cereal, dry vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Cereals, QUAKER, Whole Wheat Natural Cereal, 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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