Cereals vs Cereals ready-to-eat
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cereals ready-to-eat, chocolate-flavored frosted puffed corn is higher in more vitamins & minerals
Calories (kcal)
Cereals 369
Cereals ready-to-eat 405
Protein (g)
Cereals 10.6
Cereals ready-to-eat 3.34
Carbs (g)
Cereals 78.0
Cereals ready-to-eat 87.2
Fat (g)
Cereals 0.500
Cereals ready-to-eat 3.50
Fiber (g)
Cereals 1.90
Cereals ready-to-eat 3.80
Quick answers
Which has more protein?
Cereals, farina, unenriched, dry — 10.6g vs 3.34g per 100g.
Which has fewer calories?
Cereals, farina, unenriched, dry — 369 vs 405 kcal per 100g.
Which is more nutrient-dense?
Cereals ready-to-eat, chocolate-flavored frosted puffed corn scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Cereals | Cereals ready-to-eat | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 369 kcal | 405 kcal | -9% |
| Macronutrients | |||
| Water | 10.5 g | 3.42 g | +207% |
| Protein | 10.6 g | 3.34 g | +217% |
| Total lipid (fat) | 0.500 g | 3.50 g | -86% |
| Carbohydrate, by difference | 78.0 g | 87.2 g | -11% |
| Fiber, total dietary | 1.90 g | 3.80 g | -50% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.080 g | 0.961 g | -92% |
| Fatty acids, total monounsaturated | 0.060 g | 2.08 g | -97% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 52.9 mg | -100% |
| Thiamin (Vitamin B1) | 0.060 mg | 1.32 mg | -95% |
| Riboflavin (Vitamin B2) | 0.100 mg | 1.50 mg | -93% |
| Niacin (Vitamin B3) | 0.700 mg | 17.6 mg | -96% |
| Pantothenic acid (Vitamin B5) | 0.416 mg | 0.101 mg | +312% |
| Vitamin B-6 — Pyridoxine | 0.058 mg | 1.76 mg | -97% |
| Biotin (Vitamin B7) | 24.0 ug | 353 ug | -93% |
| Folate, total (Vitamin B9) | 0 ug | 334 ug | -100% |
| Choline, total | — | 4.50 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 5.29 ug | -100% |
| Vitamin A, RAE | 0 ug | 1324 ug | -100% |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 0.110 mg | 0.110 mg | = |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 14.0 mg | 70.0 mg | -80% |
| Iron, Fe | 1.50 mg | 15.9 mg | -91% |
| Magnesium, Mg | 13.0 mg | 36.0 mg | -64% |
| Phosphorus, P | 88.0 mg | 141 mg | -38% |
| Potassium, K | 94.0 mg | 176 mg | -47% |
| Sodium, Na | 3.00 mg | 534 mg | -99% |
| Zinc, Zn | 0.530 mg | 0.560 mg | -5% |
| Copper, Cu | 0.079 mg | 0.240 mg | -67% |
| Manganese, Mn | 0.693 mg | 0.246 mg | +182% |
| Selenium, Se | 23.5 ug | 6.50 ug | +262% |
| Other Nutrients | |||
| Energy | 1544 kj | 1695 kj | -9% |
| Ash | 0.400 g | 2.25 g | -82% |
| Total Sugars | — | 43.7 g | |
| Folic acid (Vitamin B9 — synthetic) | 24.0 ug | 19.0 ug | +26% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 24.0 ug | 587 ug | -96% |
| Vitamin B-12, added | — | 5.29 ug | |
| Retinol | 0 ug | 1324 ug | -100% |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 0 IU | 4409 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | — | 0.600 ug | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0 g | 0.001 g | -100% |
| SFA 16:0 (Palmitic acid) | 0.070 g | 0.494 g | -86% |
| SFA 18:0 (Stearic acid) | 0.010 g | 0.458 g | -98% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0.001 g | -100% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.060 g | 2.08 g | -97% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0 g | = |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.220 g | 0.231 g | -5% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.200 g | 0.225 g | -11% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.020 g | 0.008 g | +150% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Tryptophan (EAA) | 0.136 g | — | |
| Threonine (EAA) | 0.280 g | — | |
| Isoleucine (EAA, BCAA) | 0.409 g | — | |
| Leucine (EAA, BCAA) | 0.724 g | — | |
| Lysine (EAA) | 0.203 g | — | |
| Methionine (EAA) | 0.165 g | — | |
| Cystine (conditionally essential) | 0.299 g | — | |
| Phenylalanine (EAA) | 0.514 g | — | |
| Tyrosine (conditionally essential) | 0.278 g | — | |
| Valine (EAA, BCAA) | 0.451 g | — | |
| Arginine (conditionally essential) | 0.390 g | — | |
| Histidine (EAA) | 0.215 g | — | |
| Alanine | 0.311 g | — | |
| Aspartic acid | 0.433 g | — | |
| Glutamic acid | 3.82 g | — | |
| Glycine (conditionally essential) | 0.335 g | — | |
| Proline (conditionally essential) | 1.16 g | — | |
| Serine | 0.499 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | — | 4.00 mg | |
| Theobromine | — | 136 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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