Comparing Nutrients in 14 ounces Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size VS Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	12%	5%	83%
Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	10%	6%	84%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	Recommended Dietary Allowance
Energy	48% 1393kcal	9.7% 282kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.33g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	4.96% 1.6g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	29% 4.9g	3.85% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	249% 323g	45% 58.6g	130g per day for Men 19-50 years
Sugars	4.93% 3.57g	0.66% 0.48g	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	130% 49.2g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	83.6% 47g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	140% 22.4mg	20% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.6% 3.18mg	3.65% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	14% 0.18mg	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	39.7% 159μg	27.8% 111μg	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	17% 2.58mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt	Recommended Dietary Allowance
Calcium	23% 230mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	147% 1.33mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.56% 222μg	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	124% 9.92mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	126% 528mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	NA	6.4% 0.15mg	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	218% 1524mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	45% 1536mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	42.6% 23.4μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	59% 885mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.32% 12g	8.9% 329g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size VS Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size versus 14 oz of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt 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 spoon-size vs Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt:

• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 3.4 times more Vitamin B1, 1.6 times more Vitamin B2, 7.1 times more Vitamin B3, 17.4 times more Vitamin B5, 3 times more Vitamin B6, 1.4 times more Vitamin B9 and 21.7 times more Vitamin E than Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt.
• 14 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt have insufficient amounts of Vitamin B5 and Vitamin E
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size as well as Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt 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, original spoon-size vs Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt:

• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 58 times more Calcium, more Copper, 4.4 times more Iron, 19 times more Magnesium, 19.2 times more Phosphorus, 14.3 times more Potassium, 1.9 times more Selenium and 16.9 times more Zinc than Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt.
• While 14 oz of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt contain 111.5 times more Sodium and 27.6 times more Water than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• 14 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt lack sufficient amounts of Calcium, Copper, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 4.9 times more Energy, 4.6 times more Fat, more Omega 3, 7.5 times more Omega 6, 5.5 times more Carbohydrate, 15.5 times more Fiber and 6.9 times more Protein than Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt.
• 14 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, with salt provide inadequate amounts of Omega 3 and Omega 6