Comparing Nutrients in 14 ounces Cereals ready-to-eat, POST, GOLDEN CRISP VS Toasted Wheat Germ Cereals

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%
Toasted Wheat Germ Cereals	28%	23%	49%

Macro Nutrients

	Cereals ready-to-eat, POST, GOLDEN CRISP	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Energy	52% 1508kcal	52.3% 1516kcal	2900kcal per day for Men 19-50 years
Fat	6.96% 6.75g	43.8% 42.5g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	22.7% 7.26g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	198% 3.18g	1.6g per day for Men 19-50 years
Omega 6	13% 2.23g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	275% 358g	151% 197g	130g per day for Men 19-50 years
Sugars	293% 213g	42.7% 31g	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	% 31g	g per day for Men 19-50 years
Fiber	52.2% 20g	158% 60g	38g per day for Men 19-50 years
Protein	39% 22g	206% 115g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GOLDEN CRISP	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Vitamin A	367% 3302μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	463% 5.56mg	552% 6.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	488% 6.35mg	250% 3.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	459% 73.4mg	139% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	580% 7.54mg	299% 3.9mg	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	367% 1469μg	349% 1397μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	926% 22.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	26.5% 24mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	196% 1175IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.73% 1.3mg	423% 63.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GOLDEN CRISP	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	273% 2.46mg	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	332% 26.6mg	451% 36mg	8mg per day for Men 19-50 years
Magnesium	55.8% 234mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	NA	3444% 79.2mg	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	129% 901mg	650% 4548mg	700mg per day for Men 19-50 years
Potassium	20.5% 699mg	111% 3759mg	3400mg per day for Men 19-50 years
Selenium	351% 193μg	469% 258μg	55μg per day for Men 19-50 years
Sodium	25% 377mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	202% 22.2mg	601% 66mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.6% 22.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, GOLDEN CRISP VS Toasted Wheat Germ Cereals per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, POST, GOLDEN CRISP versus 14 oz of Toasted Wheat Germ Cereals to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP vs Toasted Wheat Germ Cereals:

• 14 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP have 166.4 times more Vitamin A, 2 times more Vitamin B2, 3.3 times more Vitamin B3, 1.9 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Toasted Wheat Germ Cereals.
• While 14 oz of Plain Toasted Wheat Germ Cereals contain more Vitamin C, 48.5 times more Vitamin E and 4.4 times more Vitamin K than Cereals ready-to-eat, POST, GOLDEN CRISP.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP and Toasted Wheat Germ Cereals provide similar amounts of Vitamin B1 and Vitamin B9 per 14 ounces.
• 14 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP have insufficient amounts of Vitamin C and Vitamin K
• 14 ounces of Toasted Wheat Germ Cereals have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D

Comparing minerals per 14 ounces for Cereals ready-to-eat, POST, GOLDEN CRISP vs Toasted Wheat Germ Cereals:

• 14 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP have 23.8 times more Sodium than Toasted Wheat Germ Cereals.
• While 14 oz of Plain Toasted Wheat Germ Cereals contain 3 times more Calcium, 3.1 times more Copper, 1.4 times more Iron, 5.4 times more Magnesium, 5 times more Phosphorus, 5.4 times more Potassium, 1.3 times more Selenium and 3 times more Zinc than Cereals ready-to-eat, POST, GOLDEN CRISP.
• 14 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP have 1.8 times more Carbohydrate and 6.9 times more Sugars than Toasted Wheat Germ Cereals.
• While 14 oz of Plain Toasted Wheat Germ Cereals contain 6.3 times more Fat, 9.2 times more Saturated Fat, 21.1 times more Omega 3, 10.4 times more Omega 6, 3 times more Fiber and 5.3 times more Protein than Cereals ready-to-eat, POST, GOLDEN CRISP.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP and Toasted Wheat Germ Cereals offer comparable quantities of Energy per 14 ounces.