Comparing Nutrients in 14 ounces Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit VS Cereals, corn grits, yellow, regular and quick, unenriched, dry

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	12%	5%	83%
Cereals, corn grits, yellow, regular and quick, unenriched, dry	10%	3%	87%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Recommended Dietary Allowance
Energy	46% 1338kcal	50.8% 1472kcal	2900kcal per day for Men 19-50 years
Fat	8.22% 7.98g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	5.1% 1.63g	1.92% 0.62g	32g per day for Men 19-50 years
Omega 3	19% 0.31g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	26.7% 4.54g	11.7% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	241% 313g	243% 316g	130g per day for Men 19-50 years
Sugars	5.15% 3.73g	3.5% 2.54g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.2g	NA	g per day for Men 19-50 years
Fiber	130% 49.2g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	80.6% 45g	62.4% 35g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	155% 25mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	38.5% 1.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52% 0.67mg	45% 0.58mg	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	42.7% 171μg	4.96% 20μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Recommended Dietary Allowance
Calcium	22.2% 222mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	33% 0.3mg	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	130% 10.4mg	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	18.3% 0.42mg	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	213% 1488mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	44.5% 1512mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	123% 67.5μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	104% 11.5mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.65% 24.2g	1.07% 39.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit VS Cereals, corn grits, yellow, regular and quick, unenriched, dry per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit versus 14 oz of Cereals, corn grits, yellow, regular and quick, 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, original big biscuit vs Cereals, corn grits, yellow, regular and quick, unenriched, dry:

• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have 2.2 times more Vitamin B1, 2.3 times more Vitamin B2, 5.2 times more Vitamin B3 and 8.6 times more Vitamin B9 than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• While 14 oz of Cereals, corn grits, yellow, regular and quick, unenriched, dry contain 1.6 times more Vitamin B5 than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit and Cereals, corn grits, yellow, regular and quick, unenriched, dry provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Cereals, corn grits, yellow, regular and quick, unenriched, dry have insufficient amounts of Vitamin B9
• Both Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit as well as Cereals, corn grits, yellow, regular and quick, unenriched, dry have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit vs Cereals, corn grits, yellow, regular and quick, unenriched, dry:

• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have 28 times more Calcium, 5.1 times more Copper, 2.6 times more Iron, 4.8 times more Magnesium, 23.8 times more Manganese, 5.1 times more Phosphorus, 2.8 times more Potassium and 7 times more Zinc than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• While 14 oz of Cereals, corn grits, yellow, regular and quick, unenriched, dry contain 6.1 times more Selenium than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• 14 ounces of Cereals, corn grits, yellow, regular and quick, unenriched, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have 1.7 times more Fat, 5.1 times more Omega 3, 2.3 times more Omega 6, 7.8 times more Fiber and 1.3 times more Protein than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit and Cereals, corn grits, yellow, regular and quick, unenriched, dry offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Cereals, corn grits, yellow, regular and quick, unenriched, dry provide inadequate amounts of Omega 3