Comparing Nutrients in 300 calories Cereals, whole wheat hot natural cereal, cooked with water, without saltVS Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat

Weight per 300 calories

Cereals, whole wheat hot natural cereal, cooked with water, without salt

484g

Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat

82g

Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have 5.9 times more energy per unit of mass than Cereals, whole wheat hot natural cereal, cooked with water, without salt, which is high in comparison to other foods. Cereals, whole wheat hot natural cereal, cooked with water, without salt having low energy density.

Which food has more nutrients per 300 calories - Cereals, whole wheat hot natural cereal, cooked with water, without salt or Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat?

Macros Ratio

Protein Fat Carbs

Cereals, whole wheat hot natural cereal, cooked with water, without salt

12%

83%

Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat

17%

78%

300 kcal ▼

Macro Nutrients

Cereals, whole wheat hot natural cereal, cooked with water, without saltvs Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2%1.94g

Fat

1.8%1.76g

1.94 gvs1.76 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.91%0.29g

Saturated Fat

1.06%0.34g

0.29 gvs0.34 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.54%0.073g

Omega 3

2.05%0.033g

0.073 gvs0.033 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.32%0.9g

Omega 6

3.87%0.66g

0.9 gvs0.66 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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51%66.3g

Carbohydrate

48%62.6g

66.3 gvs62.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.53%0.39g

Sugars

1.55%1.12g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.39 gvs1.12 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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20.4%7.74g

Fiber

20.3%7.7g

7.74 gvs7.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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17.3%9.68g

Protein

23.8%13.3g

9.68 gvs13.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cereals, whole wheat hot natural cereal, cooked with water, without saltvs Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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28.2%0.34mg

Vitamin B1

43.6%0.52mg

Thiamine

0.34 mgvs0.52 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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18.6%0.24mg

Vitamin B2

25%0.33mg

Riboflavin

0.24 mgvs0.33 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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27%4.3mg

Vitamin B3

27%4.33mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs4.33 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

Pantothenic acid

NA mgvsNA mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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27%0.35mg

Vitamin B6

8.2%0.11mg

Pyridoxine

0.35 mgvs0.11 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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17%67.7μg

Vitamin B9

31.6%126μg

Folates and Folic Acid

67.7 μgvs126 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

14.3%0.34μg

Cobalamin

0 μgvs0.34 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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7.74%1.16mg

Vitamin E

0%0mg

Tocopherols and Tocotrienols

1.16 mgvs0 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.6%1.94μg

Vitamin K

1.37%1.64μg

Phytomenadione or phylloquinone

1.94 μgvs1.64 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cereals, whole wheat hot natural cereal, cooked with water, without saltvs Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat

3.4%34mg

Calcium

1.97%19.7mg

34 mgvs19.7 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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44.6%0.4mg

Copper

41.3%0.37mg

0.4 mgvs0.37 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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 .

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37.5%3mg

Iron

45%3.6mg

3 mgvs3.6 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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25.3%106mg

Magnesium

26%109mg

106 mgvs109 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

NA mgvsNA mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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 .

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47.7%334mg

Phosphorus

38.8%271mg

334 mgvs271 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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10%344mg

Potassium

8.78%298mg

344 mgvs298 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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113%62μg

Selenium

183%101μg

62 μgvs101 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg

Sodium

0.27%4.1mg

0 mgvs4.1 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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21%2.32mg

Zinc

23%2.5mg

2.32 mgvs2.5 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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11%405g

Water

0.082%3.02g

405 gvs3.02 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Cereals, whole wheat hot natural cereal, cooked with water, without salt vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat:

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 3.3 times more Vitamin B6 and more Vitamin E than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
While Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B9 and more Vitamin B12 than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
Both Cereals, whole wheat hot natural cereal, cooked with water, without salt and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have similar amounts of Vitamin B3 per 300 kcal.
Both Cereals, whole wheat hot natural cereal, cooked with water, without salt as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cereals, whole wheat hot natural cereal, cooked with water, without salt vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat:

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 1.7 times more Calcium, 1.2 times more Phosphorus and 133.7 times more Water than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
While Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 1.6 times more Selenium than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
Both Cereals, whole wheat hot natural cereal, cooked with water, without salt and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have similar amounts of Copper, Iron, Magnesium, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 2.2 times more Omega 3 and 1.4 times more Omega 6 than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
While Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 1.4 times more Protein than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
Both Cereals, whole wheat hot natural cereal, cooked with water, without salt and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
Both Cereals, whole wheat hot natural cereal, cooked with water, without salt as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cereals, whole wheat hot natural cereal, cooked with water, without saltVS Cereals ready-to-eat, POST, Shredded Wheat, original big biscuitCereals ready-to-eat, QUAKER, QUAKER Puffed WheatVS Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit

Compare Foods

Comparing Nutrients in 300 calories Cereals, whole wheat hot natural cereal, cooked with water, without saltVS Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat

Weight per 300 calories

Which food has more nutrients per 300 calories - Cereals, whole wheat hot natural cereal, cooked with water, without salt or Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: