Comparing Nutrients in 14 ounces Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size VS Rolls, pumpernickel

Macros Ratio

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

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Rolls, pumpernickel	Recommended Dietary Allowance
Energy	46.4% 1345kcal	37.8% 1095kcal	2900kcal per day for Men 19-50 years
Fat	8.43% 8.18g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	5.33% 1.7g	6.14% 1.96g	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	27.2% 4.63g	25% 4.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 320g	158% 206g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	2.2% 1.6g	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	56.4% 21.4g	38g per day for Men 19-50 years
Protein	77.5% 43.4g	76.5% 43g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Rolls, pumpernickel	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	73.7% 11.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	49% 2.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	30.5% 0.4mg	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	85.3% 341μg	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	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Rolls, pumpernickel	Recommended Dietary Allowance
Calcium	17.5% 175mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	127% 1.14mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	164% 691mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	NA	329% 7.58mg	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	97% 679mg	700mg per day for Men 19-50 years
Potassium	45.6% 1552mg	24.3% 826mg	3400mg per day for Men 19-50 years
Selenium	59% 32.5μg	201% 110μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	130% 1953mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	3.43% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size VS Rolls, pumpernickel per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size versus 14 oz of Rolls, pumpernickel 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 n' Bran, spoon-size vs Rolls, pumpernickel:

• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 1.8 times more Vitamin B3 and 1.7 times more Vitamin E than Rolls, pumpernickel.
• While 14 oz of Rolls, pumpernickel contain 1.9 times more Vitamin B1, 3.8 times more Vitamin B2, 1.3 times more Vitamin B6 and 2.9 times more Vitamin B9 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 Rolls, pumpernickel have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Rolls, pumpernickel:

• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 1.4 times more Iron, 3.2 times more Magnesium, 2.4 times more Phosphorus, 1.9 times more Potassium and 2.1 times more Zinc than Rolls, pumpernickel.
• While 14 oz of Rolls, pumpernickel contain 1.5 times more Calcium, more Copper, 3.4 times more Selenium and more Sodium than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size lack sufficient amounts of Copper

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 1.2 times more Energy, 1.6 times more Carbohydrate and 2.7 times more Fiber than Rolls, pumpernickel.
• While 14 oz of Rolls, pumpernickel contain 1.4 times more Fat and 2.1 times more Omega 3 than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size and Rolls, pumpernickel offer comparable quantities of Omega 6 and Protein per 14 ounces.