Cereals ready-to-eat vs Cereals ready-to-eat
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cereals ready-to-eat, UNCLE SAM CEREAL is higher in more vitamins & minerals
Calories (kcal)
Cereals ready-to-eat 346
Cereals ready-to-eat 333
Protein (g)
Cereals ready-to-eat 16.0
Cereals ready-to-eat 7.41
Carbs (g)
Cereals ready-to-eat 65.8
Cereals ready-to-eat 84.0
Fat (g)
Cereals ready-to-eat 11.6
Cereals ready-to-eat 3.70
Fiber (g)
Cereals ready-to-eat 20.3
Cereals ready-to-eat 18.5
Quick answers
Which has more protein?
Cereals ready-to-eat, UNCLE SAM CEREAL — 16.0g vs 7.41g per 100g.
Which has fewer calories?
Cereals ready-to-eat, BARBARA'S PUFFINS, original — 333 vs 346 kcal per 100g.
Which is more nutrient-dense?
Cereals ready-to-eat, UNCLE SAM CEREAL 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 ready-to-eat | Cereals ready-to-eat | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 346 kcal | 333 kcal | +4% |
| Macronutrients | |||
| Water | 4.43 g | 3.59 g | +23% |
| Protein | 16.0 g | 7.41 g | +116% |
| Total lipid (fat) | 11.6 g | 3.70 g | +214% |
| Carbohydrate, by difference | 65.8 g | 84.0 g | -22% |
| Fiber, total dietary | 20.3 g | 18.5 g | +10% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.946 g | 0 g | |
| Fatty acids, total monounsaturated | 1.42 g | 2.24 g | -37% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 2.40 mg | 55.6 mg | -96% |
| Thiamin (Vitamin B1) | 0.679 mg | 0.111 mg | +512% |
| Riboflavin (Vitamin B2) | 0.127 mg | 0.068 mg | +87% |
| Niacin (Vitamin B3) | 4.80 mg | 1.90 mg | +153% |
| Pantothenic acid (Vitamin B5) | 0.621 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.956 mg | 0.243 mg | +293% |
| Biotin (Vitamin B7) | 53.0 ug | 19.0 ug | +179% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 49.5 mg | 14.9 mg | +232% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.900 mg | 0.890 mg | +1% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 95.0 mg | 70.0 mg | +36% |
| Iron, Fe | 4.03 mg | 1.33 mg | +203% |
| Magnesium, Mg | 206 mg | 107 mg | +93% |
| Phosphorus, P | 374 mg | 126 mg | +197% |
| Potassium, K | 446 mg | 315 mg | +42% |
| Sodium, Na | 206 mg | 704 mg | -71% |
| Zinc, Zn | 3.87 mg | 1.28 mg | +202% |
| Copper, Cu | 0.752 mg | 0.301 mg | +150% |
| Manganese, Mn | 3.61 mg | — | |
| Selenium, Se | 88.3 ug | 16.7 ug | +429% |
| Other Nutrients | |||
| Energy | 1449 kj | 1395 kj | +4% |
| Ash | 2.21 g | 1.30 g | +70% |
| Total Sugars | 1.56 g | 18.5 g | -92% |
| Sucrose | 0.940 g | — | |
| Glucose | 0.410 g | — | |
| Fructose | 0.210 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 53.0 ug | 19.0 ug | +179% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 53.0 ug | 19.0 ug | +179% |
| Betaine | 250 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 0 IU | = |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 331 ug | 775 ug | -57% |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 1.80 ug | 0.700 ug | +157% |
| 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 g | 0 g | = |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.681 g | 0 g | |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0.229 g | 0 g | |
| SFA 20:0 (Arachidic acid) | 0.014 g | — | |
| SFA 22:0 (Behenic acid) | 0.014 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.007 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.014 g | 0.006 g | +133% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.39 g | 2.21 g | -37% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.014 g | 0.018 g | -22% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 5.99 g | 1.07 g | +462% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.68 g | 1.02 g | +64% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 4.30 g | 0.041 g | +10393% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 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 | = |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Choline | |||
| Choline from glycerophoshocholine | 7.10 mg | — | |
| Choline from phosphatidylcholine | 29.0 mg | — | |
| Choline from phosphocholine | 0.600 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 12.0 mg | — | |
| Total Choline | 50.0 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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