Comparing Nutrients in 14 ounces Jams, preserves, marmalade, reduced sugar VS Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size

Macros Ratio

	Protein	Fat	Carbs
Jams, preserves, marmalade, reduced sugar	0%	1%	99%
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	11%	5%	84%

Macro Nutrients

	Jams, preserves, marmalade, reduced sugar	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Energy	20.7% 599kcal	46.4% 1345kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	8.43% 8.18g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	5.33% 1.7g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	27.2% 4.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 149g	246% 320g	130g per day for Men 19-50 years
Sugars	161% 117g	4.1% 2.98g	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	15.7% 5.95g	154% 58.3g	38g per day for Men 19-50 years
Protein	0% 0g	77.5% 43.4g	56g per day for Men 19-50 years

Vitamins

	Jams, preserves, marmalade, reduced sugar	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, 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	3.3% 0.04mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	24.4% 0.32mg	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	18% 71.4μg	29.8% 119μg	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	66% 59.5mg	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	5.56% 0.83mg	29% 4.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jams, preserves, marmalade, reduced sugar	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Calcium	0% 0mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	0.33% 13μg	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	0% 0mg	192% 15.4mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	164% 691mg	420mg per day for Men 19-50 years
Manganese	49.7% 1.14mg	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	3.97% 27.8mg	237% 1659mg	700mg per day for Men 19-50 years
Potassium	6.9% 234mg	45.6% 1552mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	6.65% 246g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Jams, preserves, marmalade, reduced sugar VS Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size per 14 oz

Compare the macro and micronutrient content in 14 oz of Jams, preserves, marmalade, reduced sugar versus 14 oz of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Jams, preserves, marmalade, reduced sugar vs Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size:

• 14 ounces of Jams, preserves, marmalade, reduced sugar have more Vitamin C than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While 14 oz of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain 20 times more Vitamin B1, 4 times more Vitamin B2, 65 times more Vitamin B3, 4 times more Vitamin B6, 1.7 times more Vitamin B9 and 5.2 times more Vitamin E than Jams, preserves, marmalade, reduced sugar.
• 14 ounces of Jams, preserves, marmalade, reduced sugar have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin E
• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin C
• Both Jams, preserves, marmalade, reduced sugar as well as Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Jams, preserves, marmalade, reduced sugar vs Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size:

• 14 ounces of Jams, preserves, marmalade, reduced sugar have more Copper than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While 14 oz of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain more Calcium, more Iron, 43.5 times more Magnesium, 59.7 times more Phosphorus, 6.6 times more Potassium, 20.5 times more Selenium and 62.6 times more Zinc than Jams, preserves, marmalade, reduced sugar.
• 14 ounces of Jams, preserves, marmalade, reduced sugar lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc
• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size lack sufficient amounts of Copper

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Jams, preserves, marmalade, reduced sugar have 39.2 times more Sugars than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While 14 oz of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain 2.2 times more Energy, 20.6 times more Fat, 2.6 times more Omega 3, 40.2 times more Omega 6, 2.1 times more Carbohydrate, 9.8 times more Fiber and more Protein than Jams, preserves, marmalade, reduced sugar.
• 14 ounces of Jams, preserves, marmalade, reduced sugar provide inadequate amounts of Omega 3, Omega 6 and Protein