Comparing Nutrients in 1 kilogram Cereals, farina, enriched, cooked with water, with salt VS Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size

Macros Ratio

	Protein	Fat	Carbs
Cereals, farina, enriched, cooked with water, with salt	13%	6%	81%
Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	8%	4%	88%

Macro Nutrients

	Cereals, farina, enriched, cooked with water, with salt	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Energy	18.3% 530kcal	121% 3520kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	19.6% 19g	97g per day for Men 19-50 years
Saturated Fat	2.06% 0.66g	9.38% 3g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	50.6% 8.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	645% 838g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	308% 223g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.7g	NA	g per day for Men 19-50 years
Fiber	21% 8g	253% 96g	38g per day for Men 19-50 years
Protein	32.5% 18g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Cereals, farina, enriched, 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	105% 1.26mg	600% 7.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	631% 8.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	601% 96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.2% 2.56mg	177% 8.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	738% 9.6mg	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	193% 770μg	480% 1920μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1200% 29μg	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	2.67% 0.4mg	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.33% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, farina, enriched, cooked with water, with salt	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Calcium	97% 970mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	192% 1.73mg	0.9mg per day for Men 19-50 years
Fluoride	12.7% 507μg	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	666% 53.3mg	433% 34.6mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	221% 930mg	420mg per day for Men 19-50 years
Manganese	85.2% 1.96mg	1825% 42mg	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	53% 370mg	394% 2760mg	700mg per day for Men 19-50 years
Potassium	6.76% 230mg	96% 3270mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	84% 1260mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	262% 29mg	11mg per day for Men 19-50 years
Water	23.4% 866g	1.62% 60g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, farina, enriched, cooked with water, with salt VS Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, farina, enriched, cooked with water, with salt versus 1 kg of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, farina, enriched, cooked with water, with salt vs Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size:

• 1 kg of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contains 5.7 times more Vitamin B1, 12.6 times more Vitamin B2, 6.4 times more Vitamin B3, 3.4 times more Vitamin B5, 10 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin B12 and 8 times more Vitamin E than Cereals, farina, enriched, cooked with water, with salt.
• 1 kilogram of Cereals, farina, enriched, cooked with water, with salt have insufficient amounts of Vitamin B12 and Vitamin E
• Both Cereals, farina, enriched, 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 one kilogram.

Comparing minerals per 1 kilogram for Cereals, farina, enriched, cooked with water, with salt vs Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size:

• 1 kilogram of Cereals, farina, enriched, cooked with water, with salt has 7.5 times more Calcium, 1.5 times more Iron, 6.6 times more Sodium and 14.4 times more Water than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• While 1 kg of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contains 4.2 times more Copper, 13.3 times more Magnesium, 21.4 times more Manganese, 7.5 times more Phosphorus, 14.2 times more Potassium, 1.4 times more Selenium and 12.5 times more Zinc than Cereals, farina, enriched, cooked with water, with salt.
• 1 kilogram of Cereals, farina, enriched, cooked with water, with salt lack sufficient amounts of Magnesium and Potassium
• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contains 6.6 times more Energy, 9 times more Omega 3, 7.2 times more Omega 6, 7.7 times more Carbohydrate, 29.3 times more Sugars, 12 times more Fiber and 4.3 times more Protein than Cereals, farina, enriched, cooked with water, with salt.
• 1 kilogram of Cereals, farina, enriched, cooked with water, with salt provide inadequate amounts of Energy, Omega 3 and Omega 6