Comparing Nutrients in 14 ounces Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	12%	5%	83%
Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	17%	5%	78%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Energy	48% 1393kcal	50% 1453kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.33g	8.8% 8.53g	97g per day for Men 19-50 years
Saturated Fat	4.96% 1.6g	5.12% 1.64g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	29% 4.9g	18.7% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	249% 323g	233% 303g	130g per day for Men 19-50 years
Sugars	4.93% 3.57g	7.5% 5.44g	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	98% 37.3g	38g per day for Men 19-50 years
Protein	83.6% 47g	115% 64.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	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	211% 2.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	121% 1.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	140% 22.4mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.6% 3.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	39.7% 0.52mg	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	153% 611μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	69.5% 1.67μg	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% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat	Recommended Dietary Allowance
Calcium	23% 230mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	147% 1.33mg	200% 1.8mg	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	124% 9.92mg	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	126% 528mg	126% 528mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	188% 1314mg	700mg per day for Men 19-50 years
Potassium	45% 1536mg	42.5% 1445mg	3400mg per day for Men 19-50 years
Selenium	42.6% 23.4μg	888% 489μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	111% 12mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.4% 14.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat 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 ready-to-eat, QUAKER, QUAKER Puffed Wheat 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 ready-to-eat, QUAKER, QUAKER Puffed Wheat:

• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have more Vitamin E than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While 14 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 2.2 times more Vitamin B1, 4.4 times more Vitamin B2, 3.9 times more Vitamin B9 and more Vitamin B12 than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat provide similar amounts of Vitamin B3 and Vitamin B6 per 14 ounces.
• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin B12
• 14 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Vitamin E
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat have insufficient amounts of Vitamin A, 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 ready-to-eat, QUAKER, QUAKER Puffed Wheat:

• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 2.4 times more Calcium than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While 14 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 1.4 times more Copper, 1.8 times more Iron and 20.9 times more Selenium than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain similar levels of Magnesium, Phosphorus, Potassium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 1.6 times more Omega 3, 1.5 times more Omega 6 and 1.3 times more Fiber than Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat.
• While 14 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat contain 1.4 times more Protein than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size and Cereals ready-to-eat, QUAKER, QUAKER Puffed Wheat offer comparable quantities of Energy, Fat and Carbohydrate per 14 ounces.