Comparing Nutrients in 14 ounces Toasted Wheat Germ Cereals VS Cereals ready-to-eat, POST, GOLDEN CRISP

Macros Ratio

	Protein	Fat	Carbs
Toasted Wheat Germ Cereals	28%	23%	49%
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%

Macro Nutrients

	Toasted Wheat Germ Cereals	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Energy	52.3% 1516kcal	52% 1508kcal	2900kcal per day for Men 19-50 years
Fat	43.8% 42.5g	6.96% 6.75g	97g per day for Men 19-50 years
Saturated Fat	22.7% 7.26g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	198% 3.18g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	13% 2.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 197g	275% 358g	130g per day for Men 19-50 years
Sugars	42.7% 31g	293% 213g	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	% 31g	NA	g per day for Men 19-50 years
Fiber	158% 60g	52.2% 20g	38g per day for Men 19-50 years
Protein	206% 115g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Toasted Wheat Germ Cereals	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	367% 3302μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	552% 6.63mg	463% 5.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	250% 3.25mg	488% 6.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	459% 73.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	299% 3.9mg	580% 7.54mg	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	349% 1397μg	367% 1469μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	926% 22.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	26.5% 24mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	196% 1175IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	423% 63.5mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Wheat Germ Cereals	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Calcium	18% 179mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	273% 2.46mg	88% 0.79mg	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	451% 36mg	332% 26.6mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	55.8% 234mg	420mg per day for Men 19-50 years
Manganese	3444% 79.2mg	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	650% 4548mg	129% 901mg	700mg per day for Men 19-50 years
Potassium	111% 3759mg	20.5% 699mg	3400mg per day for Men 19-50 years
Selenium	469% 258μg	351% 193μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	25% 377mg	1500mg per day for Men 19-50 years
Zinc	601% 66mg	202% 22.2mg	11mg per day for Men 19-50 years
Water	0.6% 22.2g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Wheat Germ Cereals VS Cereals ready-to-eat, POST, GOLDEN CRISP per 14 oz

Compare the macro and micronutrient content in 14 oz of Toasted Wheat Germ Cereals versus 14 oz of Cereals ready-to-eat, POST, GOLDEN CRISP to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Toasted Wheat Germ Cereals vs Cereals ready-to-eat, POST, GOLDEN CRISP:

• 14 ounces of Toasted Wheat Germ Cereals have more Vitamin C, 48.5 times more Vitamin E and 4.4 times more Vitamin K than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 14 oz of Cereals ready-to-eat, POST, GOLDEN CRISP contain 166.4 times more Vitamin A, 2 times more Vitamin B2, 3.3 times more Vitamin B3, 1.9 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Plain Toasted Wheat Germ Cereals.
• Both Toasted Wheat Germ Cereals and Cereals ready-to-eat, POST, GOLDEN CRISP provide similar amounts of Vitamin B1 and Vitamin B9 per 14 ounces.
• 14 ounces of Toasted Wheat Germ Cereals have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 14 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 14 ounces for Toasted Wheat Germ Cereals vs Cereals ready-to-eat, POST, GOLDEN CRISP:

• 14 ounces of Toasted Wheat Germ Cereals have 3 times more Calcium, 3.1 times more Copper, 1.4 times more Iron, 5.4 times more Magnesium, 5 times more Phosphorus, 5.4 times more Potassium, 1.3 times more Selenium and 3 times more Zinc than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 14 oz of Cereals ready-to-eat, POST, GOLDEN CRISP contain 23.8 times more Sodium than Plain Toasted Wheat Germ Cereals.
• 14 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Wheat Germ Cereals have 6.3 times more Fat, 9.2 times more Saturated Fat, 21.1 times more Omega 3, 10.4 times more Omega 6, 3 times more Fiber and 5.3 times more Protein than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 14 oz of Cereals ready-to-eat, POST, GOLDEN CRISP contain 1.8 times more Carbohydrate and 6.9 times more Sugars than Plain Toasted Wheat Germ Cereals.
• Both Toasted Wheat Germ Cereals and Cereals ready-to-eat, POST, GOLDEN CRISP offer comparable quantities of Energy per 14 ounces.