Comparing Nutrients in 14 ounces Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size VS Cereals, farina, unenriched, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	8%	4%	88%
Cereals, farina, unenriched, dry	12%	1%	87%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Cereals, farina, unenriched, dry	Recommended Dietary Allowance
Energy	48% 1397kcal	50.5% 1465kcal	2900kcal per day for Men 19-50 years
Fat	7.77% 7.54g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	3.72% 1.2g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	4.67% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	256% 333g	238% 310g	130g per day for Men 19-50 years
Sugars	122% 88.5g	NA	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	100% 38g	20% 7.54g	38g per day for Men 19-50 years
Protein	55.3% 31g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Cereals, farina, unenriched, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	238% 2.86mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	250% 3.25mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	239% 38mg	17.4% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	293% 3.8mg	17.7% 0.23mg	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	191% 762μg	24% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	476% 11.4μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.47% 1.27mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Cereals, farina, unenriched, dry	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	76.3% 0.69mg	35% 0.31mg	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	172% 13.7mg	74.4% 5.95mg	8mg per day for Men 19-50 years
Magnesium	88% 369mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	724% 16.7mg	120% 2.75mg	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	156% 1095mg	50% 349mg	700mg per day for Men 19-50 years
Potassium	38% 1298mg	11% 373mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	170% 93μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	104% 11.4mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.64% 24g	1.13% 41.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size VS Cereals, farina, unenriched, dry per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size versus 14 oz of Cereals, farina, unenriched, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size vs Cereals, farina, unenriched, dry:

• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have 12 times more Vitamin B1, 8.2 times more Vitamin B2, 13.7 times more Vitamin B3, 2.1 times more Vitamin B5, 16.6 times more Vitamin B6, 8 times more Vitamin B9, more Vitamin B12 and 2.9 times more Vitamin E than Cereals, farina, unenriched, dry.
• 14 ounces of Cereals, farina, unenriched, dry have insufficient amounts of Vitamin B12 and Vitamin E
• Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size as well as Cereals, farina, unenriched, dry have insufficient amounts of Vitamin A and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size vs Cereals, farina, unenriched, dry:

• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have 2.2 times more Copper, 2.3 times more Iron, 7.2 times more Magnesium, 6.1 times more Manganese, 3.1 times more Phosphorus, 3.5 times more Potassium and 5.4 times more Zinc than Cereals, farina, unenriched, dry.
• While 14 oz of Cereals, farina, unenriched, dry contain 5.7 times more Selenium than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size as well as Cereals, farina, unenriched, dry lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have 3.2 times more Omega 3, 4.3 times more Omega 6 and 5.1 times more Fiber than Cereals, farina, unenriched, dry.
• While 14 oz of Cereals, farina, unenriched, dry contain 1.4 times more Protein than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size and Cereals, farina, unenriched, dry offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Cereals, farina, unenriched, dry provide inadequate amounts of Omega 3 and Omega 6