Comparing Nutrients in 14 ounces Cereals, whole wheat hot natural cereal, cooked with water, with salt VS Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, cooked with water, with salt	12%	5%	83%
Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	8%	4%	88%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Energy	8.5% 246kcal	48% 1397kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	7.77% 7.54g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	3.72% 1.2g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	4.37% 0.74g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	256% 333g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	122% 88.5g	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	16.7% 6.35g	100% 38g	38g per day for Men 19-50 years
Protein	14% 7.94g	55.3% 31g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	238% 2.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	250% 3.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.53mg	239% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	70% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	293% 3.8mg	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	14% 55.6μg	191% 762μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	476% 11.4μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.35% 0.95mg	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	76.3% 0.69mg	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	30.8% 2.46mg	172% 13.7mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	88% 369mg	420mg per day for Men 19-50 years
Manganese	101% 2.3mg	724% 16.7mg	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	39% 274mg	156% 1095mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	38% 1298mg	3400mg per day for Men 19-50 years
Selenium	92% 51μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	61.7% 925mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	104% 11.4mg	11mg per day for Men 19-50 years
Water	8.97% 332g	0.64% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals, whole wheat hot natural cereal, cooked with water, with salt vs Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size:

• Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 10.3 times more Vitamin B1, 16.4 times more Vitamin B2, 10.8 times more Vitamin B3, 5.3 times more Vitamin B5, 13.2 times more Vitamin B6, 13.7 times more Vitamin B9, more Vitamin B12 and 1.3 times more Vitamin E than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt as well as Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Cereals, whole wheat hot natural cereal, cooked with water, with salt vs Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size:

• Cereals, whole wheat hot natural cereal, cooked with water, with salt have 3.1 times more Selenium, 12.3 times more Sodium and 13.9 times more Water than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• While Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 1.9 times more Calcium, 2.1 times more Copper, 5.6 times more Iron, 4.2 times more Magnesium, 7.2 times more Manganese, 4 times more Phosphorus, 4.6 times more Potassium and 6 times more Zinc than Cereals, whole wheat hot natural cereal, cooked with water, with salt.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 5.7 times more Energy, 4.8 times more Fat, 4.2 times more Omega 3, 4.6 times more Omega 6, 6.1 times more Carbohydrate, 278.8 times more Sugars, 6 times more Fiber and 3.9 times more Protein than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt as well as Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.