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Comparing Nutrients in 500 calories Cereals, whole wheat hot natural cereal, dryVS Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat

Weight per 500 calories

Cereals, whole wheat hot natural cereal, dry
146g
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat
137g

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

Which food has more nutrients per 500 calories - Cereals, whole wheat hot natural cereal, dry or Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat?

Macros Ratio

Protein Fat Carbs

Cereals, whole wheat hot natural cereal, dry
12%
5%
83%
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat
17%
5%
78%
500 kcal ▼

Macro Nutrients

Cereals, whole wheat hot natural cereal, dryvs Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Breakfast Cereals rich in Energy
3%2.92g
Fat
3.03%2.94g
2.92 gvs2.94 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fat
1.37%0.44g
Saturated Fat
1.76%0.56g
0.44 gvs0.56 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Breakfast Cereals rich in Saturated Fat
6.85%0.11g
Omega 3
3.4%0.055g
0.11 gvs0.055 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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8.02%1.36g
Omega 6
6.45%1.1g
1.36 gvs1.1 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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84.6%110g
Carbohydrate
80.3%104g
110 gvs104 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Breakfast Cereals rich in Carbohydrate
0.85%0.61g
Sugars
2.6%1.87g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.61 gvs1.87 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Breakfast Cereals rich in Sugars
NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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36.5%14g
Fiber
33.8%13g
14 gvs13 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Breakfast Cereals rich in Fiber
29.2%16.4g
Protein
39.7%22.2g
16.4 gvs22.2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cereals, whole wheat hot natural cereal, dryvs 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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48.7%0.58mg
Vitamin B1
72.7%0.87mg
Thiamine
0.58 mgvs0.87 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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33.7%0.44mg
Vitamin B2
41.7%0.54mg
Riboflavin
0.44 mgvs0.54 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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44.8%7.16mg
Vitamin B3
45%7.22mg
Niacin, nicotinic acid, niacinamide
7.16 mgvs7.22 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
26.8%1.34mg
Vitamin B5
NA
Pantothenic acid
1.34 mgvsNA 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
44%0.57mg
Vitamin B6
13.7%0.18mg
Pyridoxine
0.57 mgvs0.18 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 .

Find Breakfast Cereals rich in Vitamin B7
28.5%114μg
Vitamin B9
52.6%210μg
Folates and Folic Acid
114 μgvs210 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
24%0.57μg
Cobalamin
0 μgvs0.57 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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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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12.8%1.9mg
Vitamin E
0%0mg
Tocopherols and Tocotrienols
1.9 mgvs0 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.92%3.5μg
Vitamin K
2.28%2.73μg
Phytomenadione or phylloquinone
3.5 μgvs2.73 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cereals, whole wheat hot natural cereal, dryvs Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat
5.85%58.5mg
Calcium
3.28%32.8mg
58.5 mgvs32.8 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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74.4%0.67mg
Copper
68.8%0.62mg
0.67 mgvs0.62 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
62%4.96mg
Iron
75.3%6.02mg
4.96 mgvs6.02 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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42.5%178mg
Magnesium
43.3%182mg
178 mgvs182 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Magnesium
203%4.68mg
Manganese
NA
4.68 mgvsNA 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
79%554mg
Phosphorus
64.6%452mg
554 mgvs452 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Phosphorus
16.7%569mg
Potassium
14.6%497mg
569 mgvs497 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Potassium
188%103μg
Selenium
306%168μg
103 μgvs168 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Breakfast Cereals rich in Selenium
0.19%2.92mg
Sodium
0.46%6.83mg
2.92 mgvs6.83 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Sodium
35.4%3.9mg
Zinc
38%4.2mg
3.9 mgvs4.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Breakfast Cereals rich in Zinc
0.39%14.5g
Water
0.14%5.04g
14.5 gvs5.04 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, whole wheat hot natural cereal, dry vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat:
Comparing minerals per 500 calories for Cereals, whole wheat hot natural cereal, dry vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Cereals, whole wheat hot natural cereal, dryVS Cereals, whole wheat hot natural cereal, cooked with water, without saltCereals ready-to-eat, QUAKER, QUAKER Puffed WheatVS Cereals, whole wheat hot natural cereal, cooked with water, without saltCereals, whole wheat hot natural cereal, dryVS 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
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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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