Comparing Nutrients in 14 ounces Cereals, whole wheat hot natural cereal, dry VS Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, dry	12%	5%	83%
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	12%	5%	83%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, dry	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Energy	47% 1357kcal	48% 1393kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	8.6% 8.33g	97g per day for Men 19-50 years
Saturated Fat	3.72% 1.2g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	18.6% 0.3g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	21.8% 3.7g	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	230% 298g	249% 323g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	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	99% 37.7g	130% 49.2g	38g per day for Men 19-50 years
Protein	79.4% 44.5g	83.6% 47g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, dry	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	132% 1.6mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	122% 19.4mg	140% 22.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	63.6% 3.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	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	77.4% 310μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	34.7% 5.2mg	17% 2.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, dry	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Calcium	16% 159mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	202% 1.8mg	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	168% 13.5mg	124% 9.92mg	8mg per day for Men 19-50 years
Magnesium	115% 484mg	126% 528mg	420mg per day for Men 19-50 years
Manganese	552% 12.7mg	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	215% 1504mg	218% 1524mg	700mg per day for Men 19-50 years
Potassium	45.4% 1544mg	45% 1536mg	3400mg per day for Men 19-50 years
Selenium	510% 281μg	42.6% 23.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	110% 12mg	11mg per day for Men 19-50 years
Water	1.06% 39.3g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, whole wheat hot natural cereal, dry VS Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, whole wheat hot natural cereal, dry versus 14 oz of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, whole wheat hot natural cereal, dry vs Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size:

• 14 ounces of Cereals, whole wheat hot natural cereal, dry have 1.4 times more Vitamin B1, 3.3 times more Vitamin B2, 2.8 times more Vitamin B6, 2 times more Vitamin B9, 2 times more Vitamin E and 1.6 times more Vitamin K than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• Both Cereals, whole wheat hot natural cereal, dry and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size provide similar amounts of Vitamin B3 and Vitamin B5 per 14 ounces.
• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin K
• Both Cereals, whole wheat hot natural cereal, dry as well as Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cereals, whole wheat hot natural cereal, dry vs Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size:

• 14 ounces of Cereals, whole wheat hot natural cereal, dry have 1.4 times more Copper, 1.4 times more Iron and 12 times more Selenium than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 14 oz of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 1.5 times more Calcium than Cereals, whole wheat hot natural cereal, dry.
• Both Cereals, whole wheat hot natural cereal, dry and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain similar levels of Magnesium, Phosphorus, Potassium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contain 1.3 times more Omega 6 and 1.3 times more Fiber than Cereals, whole wheat hot natural cereal, dry.
• Both Cereals, whole wheat hot natural cereal, dry and Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size offer comparable quantities of Energy, Fat, Omega 3, Carbohydrate and Protein per 14 ounces.