Comparing Nutrients in 14 ounces Rolls, pumpernickel VS Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size

Macros Ratio

	Protein	Fat	Carbs
Rolls, pumpernickel	16%	9%	75%
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	11%	5%	84%

Macro Nutrients

	Rolls, pumpernickel	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Energy	37.8% 1095kcal	46.4% 1345kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	8.43% 8.18g	97g per day for Men 19-50 years
Saturated Fat	6.14% 1.96g	5.33% 1.7g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	25% 4.26g	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	158% 206g	246% 320g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	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	56.4% 21.4g	154% 58.3g	38g per day for Men 19-50 years
Protein	76.5% 43g	77.5% 43.4g	56g per day for Men 19-50 years

Vitamins

	Rolls, pumpernickel	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	126% 1.5mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.7% 11.8mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	85.3% 341μg	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	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	16.7% 2.5mg	29% 4.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, pumpernickel	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Calcium	26.6% 266mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	0% 0mg	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	138% 11mg	192% 15.4mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	164% 691mg	420mg per day for Men 19-50 years
Manganese	329% 7.58mg	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	97% 679mg	237% 1659mg	700mg per day for Men 19-50 years
Potassium	24.3% 826mg	45.6% 1552mg	3400mg per day for Men 19-50 years
Selenium	201% 110μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	130% 1953mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	53.4% 5.87mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	3.43% 127g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, pumpernickel 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 Rolls, pumpernickel 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 Rolls, pumpernickel vs Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size:

• 14 ounces of Rolls, pumpernickel have 1.9 times more Vitamin B1, 3.8 times more Vitamin B2, 1.3 times more Vitamin B6 and 2.9 times more Vitamin B9 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 1.8 times more Vitamin B3 and 1.7 times more Vitamin E than Rolls, pumpernickel.
• Both Rolls, pumpernickel as well as Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Rolls, pumpernickel vs Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size:

• 14 ounces of Rolls, pumpernickel have 1.5 times more Calcium, more Copper, 3.4 times more Selenium and more Sodium 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 1.4 times more Iron, 3.2 times more Magnesium, 2.4 times more Phosphorus, 1.9 times more Potassium and 2.1 times more Zinc than Rolls, pumpernickel.
• 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 Rolls, pumpernickel have 1.4 times more Fat and 2.1 times more Omega 3 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 1.6 times more Carbohydrate and 2.7 times more Fiber than Rolls, pumpernickel.
• Both Rolls, pumpernickel and Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size offer comparable quantities of Energy, Omega 6 and Protein per 14 ounces.