Comparing Nutrients in 1 kilogram Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size VS Reduced Calorie With Whitener Instant Coffee

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	11%	5%	84%
Reduced Calorie With Whitener Instant Coffee	2%	51%	47%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Reduced Calorie With Whitener Instant Coffee	Recommended Dietary Allowance
Energy	117% 3390kcal	176% 5090kcal	2900kcal per day for Men 19-50 years
Fat	21.2% 20.6g	300% 291g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	785% 251g	32g per day for Men 19-50 years
Omega 3	33.8% 0.54g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	68.6% 11.7g	34% 5.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	620% 807g	461% 599g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	814% 590g	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	387% 147g	13% 5g	38g per day for Men 19-50 years
Protein	195% 109g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Reduced Calorie With Whitener Instant Coffee	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	325% 52mg	11.8% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0.2% 0.01mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	0% 0mg	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	75% 300μg	2.5% 10μg	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	72.7% 11mg	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	31.7% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Reduced Calorie With Whitener Instant Coffee	Recommended Dietary Allowance
Calcium	44% 440mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	12.2% 0.11mg	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	484% 38.7mg	7.5% 0.6mg	8mg per day for Men 19-50 years
Magnesium	414% 1740mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	NA	4.8% 0.11mg	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	597% 4180mg	193% 1350mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	267% 9090mg	3400mg per day for Men 19-50 years
Selenium	149% 82μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	285% 31.3mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.85% 31.4g	1.66% 61.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Reduced Calorie With Whitener Instant Coffee:

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have more Vitamin B1, more Vitamin B2, 27.7 times more Vitamin B3, more Vitamin B6, 30 times more Vitamin B9 and 4.2 times more Vitamin E than Reduced Calorie With Whitener Instant Coffee.
• While Reduced Calorie With Whitener Instant Coffee contains 1.9 times more Vitamin K than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size as well as Reduced Calorie With Whitener Instant Coffee have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Reduced Calorie With Whitener Instant Coffee:

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 2.4 times more Calcium, 64.5 times more Iron, 87 times more Magnesium, 3.1 times more Phosphorus, 9.1 times more Selenium and 156.5 times more Zinc than Reduced Calorie With Whitener Instant Coffee.
• While Reduced Calorie With Whitener Instant Coffee contains more Copper and 2.3 times more Potassium than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have more Omega 3, 2 times more Omega 6, 1.3 times more Carbohydrate, 29.4 times more Fiber and 5.6 times more Protein than Reduced Calorie With Whitener Instant Coffee.
• While Reduced Calorie With Whitener Instant Coffee contains 1.5 times more Energy, 14.1 times more Fat, 58.4 times more Saturated Fat and 78.7 times more Sugars than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size as well as Reduced Calorie With Whitener Instant Coffee have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.