Comparing Nutrients in 1 kilogram Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size VS Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	12%	5%	83%
Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	8%	5%	87%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Recommended Dietary Allowance
Energy	121% 3510kcal	22.4% 650kcal	2900kcal per day for Men 19-50 years
Fat	21.6% 21g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	72.6% 12.3g	7.65% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	626% 814g	107% 139g	130g per day for Men 19-50 years
Sugars	12.4% 9g	1.24% 0.9g	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	% 0.9g	g per day for Men 19-50 years
Fiber	326% 124g	18.4% 7g	38g per day for Men 19-50 years
Protein	211% 118g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	242% 2.9mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	353% 56.4mg	47.6% 7.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	8.2% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	27% 0.35mg	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	100% 400μg	67.5% 270μg	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	43.3% 6.5mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt	Recommended Dietary Allowance
Calcium	58% 580mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	371% 3.34mg	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	313% 25mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	317% 1330mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	NA	16% 0.37mg	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	549% 3840mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	114% 3870mg	6.47% 220mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	277% 30.5mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	0.81% 30g	23% 844g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size VS Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size versus 1 kg of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without 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, original spoon-size vs Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt:

• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size has 2.8 times more Vitamin B1, 1.6 times more Vitamin B2, 7.4 times more Vitamin B3, 19.5 times more Vitamin B5, 4 times more Vitamin B6, 1.5 times more Vitamin B9 and 32.5 times more Vitamin E than Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt.
• 1 kilogram of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt have insufficient amounts of Vitamin B5 and Vitamin E
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size as well as Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size vs Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt:

• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size has 58 times more Calcium, more Copper, 4.4 times more Iron, 26.6 times more Magnesium, 27.4 times more Phosphorus, 17.6 times more Potassium, 2.2 times more Selenium and 21.8 times more Zinc than Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt.
• While 1 kg of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt contains 28.1 times more Water than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• 1 kilogram of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt lack sufficient amounts of Calcium, Copper, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size has 5.4 times more Energy, 5.4 times more Fat, more Omega 3, 9.5 times more Omega 6, 5.9 times more Carbohydrate, 17.7 times more Fiber and 9.6 times more Protein than Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt.
• 1 kilogram of Cereals, corn grits, yellow, regular and quick, enriched, cooked with water, without salt provide inadequate amounts of Omega 3, Omega 6 and Fiber