Comparing Nutrients in 14 ounces Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size VS Reduced Calorie With Whitener Instant Coffee

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	11%	5%	84%
Reduced Calorie With Whitener Instant Coffee	2%	51%	47%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Reduced Calorie With Whitener Instant Coffee	Recommended Dietary Allowance
Energy	46.4% 1345kcal	69.7% 2020kcal	2900kcal per day for Men 19-50 years
Fat	8.43% 8.18g	119% 115g	97g per day for Men 19-50 years
Saturated Fat	5.33% 1.7g	312% 100g	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	27.2% 4.63g	13.4% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 320g	183% 238g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	323% 234g	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	154% 58.3g	5.22% 2g	38g per day for Men 19-50 years
Protein	77.5% 43.4g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Reduced Calorie With Whitener Instant Coffee	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	4.66% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0.079% 0.004mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	0% 0mg	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	29.8% 119μg	0.99% 3.97μg	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	29% 4.33mg	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	12.6% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Reduced Calorie With Whitener Instant Coffee	Recommended Dietary Allowance
Calcium	17.5% 175mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	4.85% 0.044mg	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	192% 15.4mg	2.98% 0.24mg	8mg per day for Men 19-50 years
Magnesium	164% 691mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	NA	1.9% 0.044mg	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	237% 1659mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	45.6% 1552mg	106% 3608mg	3400mg per day for Men 19-50 years
Selenium	59% 32.5μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.66% 24.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Reduced Calorie With Whitener Instant Coffee:

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have more Vitamin B1, more Vitamin B2, 27.7 times more Vitamin B3, more Vitamin B6, 30 times more Vitamin B9 and 4.2 times more Vitamin E than Reduced Calorie With Whitener Instant Coffee.
• While Reduced Calorie With Whitener Instant Coffee contains 1.9 times more Vitamin K than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size as well as Reduced Calorie With Whitener Instant Coffee have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Reduced Calorie With Whitener Instant Coffee:

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 2.4 times more Calcium, 64.5 times more Iron, 87 times more Magnesium, 3.1 times more Phosphorus, 9.1 times more Selenium and 156.5 times more Zinc than Reduced Calorie With Whitener Instant Coffee.
• While Reduced Calorie With Whitener Instant Coffee contains more Copper and 2.3 times more Potassium than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have more Omega 3, 2 times more Omega 6, 1.3 times more Carbohydrate, 29.4 times more Fiber and 5.6 times more Protein than Reduced Calorie With Whitener Instant Coffee.
• While Reduced Calorie With Whitener Instant Coffee contains 1.5 times more Energy, 14.1 times more Fat, 58.4 times more Saturated Fat and 78.7 times more Sugars than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size as well as Reduced Calorie With Whitener Instant Coffee have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.