Comparing Nutrients in 100 calories Rolls, pumpernickel VS Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size

Weight per 100 calories

• Rolls, pumpernickel: 36.2g
• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size: 29.5g

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

Discover which food has more nutrients per 100 calories - Rolls, pumpernickel or Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size?

Macros Ratio

	Protein	Fat	Carbs
Rolls, pumpernickel	16%	9%	75%
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	11%	5%	84%

Macro Nutrients

	Rolls, pumpernickel	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.05% 1g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	2.56% 0.041g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	2.02% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 18.8g	18.3% 23.8g	130g per day for Men 19-50 years
Sugars	0.2% 0.14g	0.31% 0.22g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.15% 1.96g	11.4% 4.34g	38g per day for Men 19-50 years
Protein	7% 3.9g	5.76% 3.22g	56g per day for Men 19-50 years

Vitamins

	Rolls, pumpernickel	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	4.9% 0.059mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.36% 0.11mg	1.8% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.73% 1.08mg	9.6% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.8% 0.036mg	1.8% 0.024mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.8% 31μg	2.2% 8.85μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.52% 0.23mg	2.14% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.45% 0.54μg	0.49% 0.59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, pumpernickel	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Calcium	2.43% 24.3mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	12.6% 1mg	14.3% 1.14mg	8mg per day for Men 19-50 years
Magnesium	4.66% 19.6mg	12.2% 51.3mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	8.85% 62mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	2.2% 75.4mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	18.3% 10μg	4.4% 2.4μg	55μg per day for Men 19-50 years
Sodium	12% 178mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	8.4% 0.92mg	11mg per day for Men 19-50 years
Water	0.31% 11.6g	0.025% 0.93g	3700g per day for Men 19-50 years

Rolls, Pumpernickel VS Cereals Ready-to-eat, POST, Shredded Wheat N' Bran, Spoon-size Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Rolls, pumpernickel or Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size?

Lets compare vitamin content per 100 calories of Rolls, pumpernickel vs Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size:

• 100 calories of Rolls, pumpernickel have 2.3 times more Vitamin B1, 4.6 times more Vitamin B2, 1.5 times more Vitamin B6 and 3.5 times more Vitamin B9 than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While 100 kcal of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain 1.4 times more Vitamin B3 and 1.4 times more Vitamin E than Rolls, pumpernickel.
• 100 calories of Rolls, pumpernickel have insufficient amounts of Vitamin E
• 100 calories of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin B2 and Vitamin B6
• Both Rolls, pumpernickel as well as Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Rolls, pumpernickel vs Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size:

• 100 calories of Rolls, pumpernickel have 1.9 times more Calcium, more Copper, 4.2 times more Selenium and more Sodium than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While 100 kcal of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain 2.6 times more Magnesium, 2 times more Phosphorus, 1.5 times more Potassium and 1.7 times more Zinc than Rolls, pumpernickel.
• Both Rolls, pumpernickel and Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain similar levels of Iron per 100 calories.
• 100 calories of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size lack sufficient amounts of Calcium and Copper

Comparison of macro-nutrients per 100 calories:

• 100 calories of Rolls, pumpernickel have 2.6 times more Omega 3 and 1.2 times more Protein than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While 100 kcal of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain 1.3 times more Carbohydrate and 2.2 times more Fiber than Rolls, pumpernickel.
• Both Rolls, pumpernickel and Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size offer comparable quantities of Energy and Omega 6 per 100 calories.
• 100 calories of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size provide inadequate amounts of Omega 3