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 71
Cereals ready-to-eat 405
Protein (g)
Cereals 2.54
Cereals ready-to-eat 3.34
Carbs (g)
Cereals 12.0
Cereals ready-to-eat 87.2
Fat (g)
Cereals 1.52
Cereals ready-to-eat 3.50
Fiber (g)
Cereals 1.70
Cereals ready-to-eat 3.80
Quick answers
Which has more protein?
Cereals ready-to-eat, chocolate-flavored frosted puffed corn — 3.34g vs 2.54g per 100g.
Which has fewer calories?
Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt — 71 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 | 71 kcal | 405 kcal | -82% |
| Macronutrients | |||
| Water | 83.6 g | 3.42 g | +2345% |
| Protein | 2.54 g | 3.34 g | -24% |
| Total lipid (fat) | 1.52 g | 3.50 g | -57% |
| Carbohydrate, by difference | 12.0 g | 87.2 g | -86% |
| Fiber, total dietary | 1.70 g | 3.80 g | -55% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.310 g | 0.961 g | -68% |
| Fatty acids, total monounsaturated | 0.435 g | 2.08 g | -79% |
| Fatty acids, total trans | 0.001 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 52.9 mg | -100% |
| Thiamin (Vitamin B1) | 0.076 mg | 1.32 mg | -94% |
| Riboflavin (Vitamin B2) | 0.016 mg | 1.50 mg | -99% |
| Niacin (Vitamin B3) | 0.225 mg | 17.6 mg | -99% |
| Pantothenic acid (Vitamin B5) | 0.311 mg | 0.101 mg | +208% |
| Vitamin B-6 — Pyridoxine | 0.005 mg | 1.76 mg | -100% |
| Biotin (Vitamin B7) | 6.00 ug | 353 ug | -98% |
| Folate, total (Vitamin B9) | 0 ug | 334 ug | -100% |
| Choline, total | 7.40 mg | 4.50 mg | +64% |
| Vitamin B-12 — Cobalamin | 0 ug | 5.29 ug | -100% |
| Vitamin A, RAE | 0 ug | 1324 ug | -100% |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.080 mg | 0.110 mg | -27% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 9.00 mg | 70.0 mg | -87% |
| Iron, Fe | 0.900 mg | 15.9 mg | -94% |
| Magnesium, Mg | 27.0 mg | 36.0 mg | -25% |
| Phosphorus, P | 77.0 mg | 141 mg | -45% |
| Potassium, K | 70.0 mg | 176 mg | -60% |
| Sodium, Na | 4.00 mg | 534 mg | -99% |
| Zinc, Zn | 1.00 mg | 0.560 mg | +79% |
| Copper, Cu | 0.074 mg | 0.240 mg | -69% |
| Manganese, Mn | 0.580 mg | 0.246 mg | +136% |
| Selenium, Se | 5.40 ug | 6.50 ug | -17% |
| Other Nutrients | |||
| Energy | 297 kj | 1695 kj | -82% |
| Ash | 0.340 g | 2.25 g | -85% |
| Total Sugars | 0.270 g | 43.7 g | -99% |
| Sucrose | 0.250 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0.020 g | — | |
| Starch | 11.6 g | — | |
| Fluoride, F | 71.6 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 6.00 ug | 19.0 ug | -68% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 6.00 ug | 587 ug | -99% |
| Betaine | 3.10 mg | — | |
| Vitamin B-12, added | 0 ug | 5.29 ug | -100% |
| Retinol | 0 ug | 1324 ug | -100% |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 4409 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 180 ug | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.010 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.030 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.210 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 0.300 ug | 0.600 ug | -50% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 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) | 0.005 g | 0.001 g | +400% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.280 g | 0.494 g | -43% |
| SFA 17:0 (Margaric acid) | 0.001 g | — | |
| SFA 18:0 (Stearic acid) | 0.021 g | 0.458 g | -95% |
| SFA 20:0 (Arachidic acid) | 0.002 g | — | |
| SFA 22:0 (Behenic acid) | 0.002 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.003 g | 0.001 g | +200% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.003 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.422 g | 2.08 g | -80% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.422 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.010 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.559 g | 0.231 g | +142% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.541 g | 0.225 g | +140% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 0.540 g | — | |
| PUFA 18:2 i | 0.001 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.018 g | 0.008 g | +125% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.018 g | — | |
| 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 | = |
| Fatty acids, total trans-monoenoic | 0 g | — | |
| TFA 18:1 t | 0 g | — | |
| Fatty acids, total trans-polyenoic | 0.001 g | — | |
| Tryptophan (EAA) | 0.040 g | — | |
| Threonine (EAA) | 0.096 g | — | |
| Isoleucine (EAA, BCAA) | 0.116 g | — | |
| Leucine (EAA, BCAA) | 0.216 g | — | |
| Lysine (EAA) | 0.135 g | — | |
| Methionine (EAA) | 0.046 g | — | |
| Cystine (conditionally essential) | 0.097 g | — | |
| Phenylalanine (EAA) | 0.142 g | — | |
| Tyrosine (conditionally essential) | 0.101 g | — | |
| Valine (EAA, BCAA) | 0.160 g | — | |
| Arginine (conditionally essential) | 0.167 g | — | |
| Histidine (EAA) | 0.054 g | — | |
| Alanine | 0.124 g | — | |
| Aspartic acid | 0.302 g | — | |
| Glutamic acid | 0.623 g | — | |
| Glycine (conditionally essential) | 0.147 g | — | |
| Proline (conditionally essential) | 0.096 g | — | |
| Serine | 0.151 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 4.00 mg | -100% |
| Theobromine | 0 mg | 136 mg | -100% |
| Choline | |||
| Choline from glycerophoshocholine | 1.60 mg | — | |
| Choline from phosphatidylcholine | 4.50 mg | — | |
| Choline from phosphocholine | 0 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 1.30 mg | — | |
| Total Choline | 7.40 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 0.200 mcg | — | |
| Fluoride | |||
| Mean mcg/100g ** | 71.6 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt nutrition facts Cereals ready-to-eat, chocolate-flavored frosted puffed corn nutrition facts Compare other foods →
Dig deeper — biggest differences
Pantothenic acid (Vitamin B5) +208% in Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt Manganese, Mn +136% in Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt Vitamin C, total ascorbic acid -100% in Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt Vitamin B-6 — Pyridoxine -100% in Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt
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