Comparing Nutrients in 14 ounces Cereals, whole wheat hot natural cereal, cooked with water, without salt VS Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, cooked with water, without salt	12%	5%	83%
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	12%	5%	83%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Energy	8.5% 246kcal	48% 1393kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	8.6% 8.33g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	4.96% 1.6g	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	29% 4.9g	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	249% 323g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	4.93% 3.57g	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	130% 49.2g	38g per day for Men 19-50 years
Protein	14% 7.94g	83.6% 47g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Cereals ready-to-eat, POST, Shredded Wheat, original 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	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.53mg	140% 22.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	63.6% 3.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	42.7% 0.56mg	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	39.7% 159μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.35% 0.95mg	17% 2.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	147% 1.33mg	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	124% 9.92mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	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	39% 274mg	218% 1524mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	45% 1536mg	3400mg per day for Men 19-50 years
Selenium	92% 51μg	42.6% 23.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	110% 12mg	11mg per day for Men 19-50 years
Water	8.97% 332g	0.32% 12g	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, without salt vs Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size:

• Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 4.1 times more Vitamin B1, 1.8 times more Vitamin B2, 6.3 times more Vitamin B3, 1.9 times more Vitamin B6, 2.9 times more Vitamin B9, 2.7 times more Vitamin E and 3.8 times more Vitamin K than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt as well as Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Cereals, whole wheat hot natural cereal, cooked with water, without salt vs Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size:

• Cereals, whole wheat hot natural cereal, cooked with water, without salt have 2.2 times more Selenium and 27.9 times more Water than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 8.3 times more Calcium, 4 times more Copper, 4 times more Iron, 6 times more Magnesium, 5.6 times more Phosphorus, 5.5 times more Potassium and 6.4 times more Zinc than Cereals, whole wheat hot natural cereal, cooked with water, without salt.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 5.7 times more Energy, 5.3 times more Fat, 6.7 times more Saturated Fat, 4.2 times more Omega 3, 6.6 times more Omega 6, 5.9 times more Carbohydrate, 11.3 times more Sugars, 7.8 times more Fiber and 5.9 times more Protein than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt as well as Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.