Comparing Nutrients in 1 kilogram Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit VS Cereals ready-to-eat, rice, puffed, fortified

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	12%	5%	83%
Cereals ready-to-eat, rice, puffed, fortified	6%	1%	93%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Energy	116% 3370kcal	139% 4020kcal	2900kcal per day for Men 19-50 years
Fat	20.7% 20g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	13% 4.1g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	NA	1.6g per day for Men 19-50 years
Omega 6	67.2% 11.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	607% 790g	691% 898g	130g per day for Men 19-50 years
Sugars	13% 9.4g	NA	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	% 5.5g	NA	g per day for Men 19-50 years
Fiber	326% 124g	44.7% 17g	38g per day for Men 19-50 years
Protein	203% 114g	113% 63g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	2167% 26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	1385% 18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	391% 62.6mg	2206% 353mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.6% 3.08mg	64% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	57.7% 0.75mg	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	108% 430μg	47.5% 190μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Calcium	56% 560mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	422% 3.8mg	188% 1.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.75% 190μg	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	329% 26.3mg	3963% 317mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	1096% 25mg	652% 15mg	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	536% 3750mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	112% 3810mg	33.2% 1130mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	263% 29mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	1.65% 61g	0.81% 30g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit vs Cereals ready-to-eat, rice, puffed, fortified:

• Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have 2.3 times more Vitamin B6 and 2.3 times more Vitamin B9 than Cereals ready-to-eat, rice, puffed, fortified.
• While Cereals ready-to-eat, rice, puffed, fortified contain 9.3 times more Vitamin B1, 20 times more Vitamin B2 and 5.6 times more Vitamin B3 than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit and Cereals ready-to-eat, rice, puffed, fortified have similar amounts of Vitamin B5 per 1 kg.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit as well as Cereals ready-to-eat, rice, puffed, fortified have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit vs Cereals ready-to-eat, rice, puffed, fortified:

• Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have 9.3 times more Calcium, 2.2 times more Copper, 5.2 times more Magnesium, 1.7 times more Manganese, 3.8 times more Phosphorus, 3.4 times more Potassium and 2.8 times more Zinc than Cereals ready-to-eat, rice, puffed, fortified.
• While Cereals ready-to-eat, rice, puffed, fortified contain 12.1 times more Iron and 3.8 times more Selenium than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have 4 times more Fat, 3.2 times more Saturated Fat, 7.3 times more Fiber and 1.8 times more Protein than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit and Cereals ready-to-eat, rice, puffed, fortified have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit as well as Cereals ready-to-eat, rice, puffed, fortified have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.