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Comparing Nutrients in 500 calories Cereals, QUAKER, Whole Wheat Natural Cereal, dryVS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Weight per 500 calories

Cereals, QUAKER, Whole Wheat Natural Cereal, dry
150g
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS
135g

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

Which food has more nutrients per 500 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%
500 kcal ▼

Macro Nutrients

Cereals, QUAKER, Whole Wheat Natural Cereal, dryvs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.1%3g
Fat
1.24%1.2g
3 gvs1.2 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.97%0.63g
Saturated Fat
0.68%0.22g
0.63 gvs0.22 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Breakfast Cereals rich in Saturated Fat
NA
Omega 3
1.7%0.027g
NA gvs0.027 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
2.6%0.44g
NA gvs0.44 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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86.4%112g
Carbohydrate
93%121g
112 gvs121 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.14%3g
Sugars
96%69.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3 gvs69.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
5.83%4.23g
≤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 gvs4.23 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%11g
NA gvs11 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%48g
NA gvs48 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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39%15g
Fiber
9.25%3.5g
15 gvs3.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fiber
31.6%17.7g
Protein
14%7.8g
17.7 gvs7.8 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
83.3%750μg
RAE, retinol activity equivalents
NA μgvs750 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
60%0.72mg
Vitamin B1
196%2.35mg
Thiamine
0.72 mgvs2.35 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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16%0.21mg
Vitamin B2
225%2.93mg
Riboflavin
0.21 mgvs2.93 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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48%7.66mg
Vitamin B3
213%34mg
Niacin, nicotinic acid, niacinamide
7.66 mgvs34 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
8.57%0.43mg
Pantothenic acid
NA mgvs0.43 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
51%0.66mg
Vitamin B6
215%2.8mg
Pyridoxine
0.66 mgvs2.8 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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18.4%73.6μg
Vitamin B9
250%1001μg
Folates and Folic Acid
73.6 μgvs1001 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
376%9μg
Cobalamin
0 μgvs9 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
41.4%37.3mg
Ascorbic acid
0 mgvs37.3 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin C
NA
Vitamin D
34%204IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs204 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin D Buy Vegan Vitamin D
9.4%1.4mg
Vitamin E
3.87%0.58mg
Tocopherols and Tocotrienols
1.4 mgvs0.58 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Vitamin E
NA
Vitamin K
1.24%1.5μg
Phytomenadione or phylloquinone
NA μgvs1.5 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cereals, QUAKER, Whole Wheat Natural Cereal, dryvs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS
6.6%66mg
Calcium
1.5%15mg
66 mgvs15 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Calcium
NA
Copper
44.4%0.4mg
NA mgvs0.4 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 .

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62%4.95mg
Iron
134%10.7mg
4.95 mgvs10.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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52.6%221mg
Magnesium
15%62mg
221 mgvs62 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Magnesium
NA
Manganese
50%1.15mg
NA mgvs1.15 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 .

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87%610mg
Phosphorus
43%300mg
610 mgvs300 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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22%754mg
Potassium
8.1%276mg
754 mgvs276 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Potassium
NA
Selenium
67%36.8μg
NA μgvs36.8 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Selenium
0.8%12mg
Sodium
18.4%276mg
12 mgvs276 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Sodium
56%6.16mg
Zinc
89.7%9.86mg
6.16 mgvs9.86 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.4%14.7g
Water
0.1%3.73g
14.7 gvs3.73 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Breakfast Cereals rich in Water
Lets compare vitamin content per 500 calories of Cereals, QUAKER, Whole Wheat Natural Cereal, dry vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:
Comparing minerals per 500 calories for Cereals, QUAKER, Whole Wheat Natural Cereal, dry vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 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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