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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Cereals, farina, enriched, cooked with water, with salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	600% 7.2mg	105% 1.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	631% 8.2mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	601% 96mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	177% 8.83mg	51.2% 2.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	738% 9.6mg	74% 0.96mg	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	480% 1920μg	193% 770μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1200% 29μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21.3% 3.2mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.33% 10μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size has 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 ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size as well as Cereals, farina, enriched, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in one kilogram.

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

• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size has 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.
• While 1 kg of Cereals, farina, enriched, cooked with water, with salt contains 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.
• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size lack sufficient amounts of Calcium
• 1 kilogram of Cereals, farina, enriched, cooked with water, with salt lack sufficient amounts of Magnesium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size has 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