Cereals ready-to-eat vs Cereals ready-to-eat
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cereals ready-to-eat, wheat, puffed, fortified is higher in more vitamins & minerals
Calories (kcal)
Cereals ready-to-eat 364
Cereals ready-to-eat 405
Protein (g)
Cereals ready-to-eat 14.7
Cereals ready-to-eat 3.34
Carbs (g)
Cereals ready-to-eat 79.6
Cereals ready-to-eat 87.2
Fat (g)
Cereals ready-to-eat 1.20
Cereals ready-to-eat 3.50
Fiber (g)
Cereals ready-to-eat 4.40
Cereals ready-to-eat 3.80
Quick answers
Which has more protein?
Cereals ready-to-eat, wheat, puffed, fortified — 14.7g vs 3.34g per 100g.
Which has fewer calories?
Cereals ready-to-eat, wheat, puffed, fortified — 364 vs 405 kcal per 100g.
Which is more nutrient-dense?
Cereals ready-to-eat, wheat, puffed, fortified 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 | 364 kcal | 405 kcal | -10% |
| Macronutrients | |||
| Water | 3.00 g | 3.42 g | -12% |
| Protein | 14.7 g | 3.34 g | +340% |
| Total lipid (fat) | 1.20 g | 3.50 g | -66% |
| Carbohydrate, by difference | 79.6 g | 87.2 g | -9% |
| Fiber, total dietary | 4.40 g | 3.80 g | +16% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.200 g | 0.961 g | -79% |
| Fatty acids, total monounsaturated | — | 2.08 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 52.9 mg | -100% |
| Thiamin (Vitamin B1) | 2.60 mg | 1.32 mg | +97% |
| Riboflavin (Vitamin B2) | 1.80 mg | 1.50 mg | +20% |
| Niacin (Vitamin B3) | 35.3 mg | 17.6 mg | +100% |
| Pantothenic acid (Vitamin B5) | 0.518 mg | 0.101 mg | +413% |
| Vitamin B-6 — Pyridoxine | 0.170 mg | 1.76 mg | -90% |
| Biotin (Vitamin B7) | 32.0 ug | 353 ug | -91% |
| 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 | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 28.0 mg | 70.0 mg | -60% |
| Iron, Fe | 31.7 mg | 15.9 mg | +100% |
| Magnesium, Mg | 145 mg | 36.0 mg | +303% |
| Phosphorus, P | 355 mg | 141 mg | +152% |
| Potassium, K | 348 mg | 176 mg | +98% |
| Sodium, Na | 4.00 mg | 534 mg | -99% |
| Zinc, Zn | 2.36 mg | 0.560 mg | +321% |
| Copper, Cu | 0.409 mg | 0.240 mg | +70% |
| Manganese, Mn | 1.75 mg | 0.246 mg | +613% |
| Selenium, Se | 123 ug | 6.50 ug | +1794% |
| Other Nutrients | |||
| Energy | 1523 kj | 1695 kj | -10% |
| Ash | 1.50 g | 2.25 g | -33% |
| Total Sugars | — | 43.7 g | |
| Fluoride, F | 27.0 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 32.0 ug | 19.0 ug | +68% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 32.0 ug | 587 ug | -95% |
| 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 | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | — | 0.001 g | |
| SFA 16:0 (Palmitic acid) | — | 0.494 g | |
| SFA 18:0 (Stearic acid) | — | 0.458 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.001 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 2.08 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | — | 0.231 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.225 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.008 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Tryptophan (EAA) | 0.226 g | — | |
| Threonine (EAA) | 0.450 g | — | |
| Isoleucine (EAA, BCAA) | 0.626 g | — | |
| Leucine (EAA, BCAA) | 1.06 g | — | |
| Lysine (EAA) | 0.405 g | — | |
| Methionine (EAA) | 0.257 g | — | |
| Cystine (conditionally essential) | 0.289 g | — | |
| Phenylalanine (EAA) | 0.762 g | — | |
| Tyrosine (conditionally essential) | 0.445 g | — | |
| Valine (EAA, BCAA) | 0.702 g | — | |
| Arginine (conditionally essential) | 0.712 g | — | |
| Histidine (EAA) | 0.380 g | — | |
| Alanine | 0.548 g | — | |
| Aspartic acid | 0.823 g | — | |
| Glutamic acid | 4.97 g | — | |
| Glycine (conditionally essential) | 0.576 g | — | |
| Proline (conditionally essential) | 1.54 g | — | |
| Serine | 0.808 g | — | |
| Alcohol, ethyl | — | 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.
Cereals ready-to-eat, wheat, puffed, fortified nutrition facts Cereals ready-to-eat, chocolate-flavored frosted puffed corn nutrition facts Compare other foods →
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