Comparing Nutrients in 1 kilogram Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size VS Cereals, corn grits, yellow, regular and quick, unenriched, dry

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, unenriched, dry	10%	3%	87%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Cereals, corn grits, yellow, regular and quick, unenriched, dry	Recommended Dietary Allowance
Energy	121% 3510kcal	128% 3710kcal	2900kcal per day for Men 19-50 years
Fat	21.6% 21g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	4.84% 1.55g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	72.6% 12.3g	29.5% 5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	626% 814g	612% 796g	130g per day for Men 19-50 years
Sugars	12.4% 9g	8.83% 6.4g	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	326% 124g	42% 16g	38g per day for Men 19-50 years
Protein	211% 118g	157% 88g	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, unenriched, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	242% 2.9mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	353% 56.4mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	97% 4.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	113% 1.47mg	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	12.5% 50μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	2.5% 3μg	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, unenriched, dry	Recommended Dietary Allowance
Calcium	58% 580mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	371% 3.34mg	83.3% 0.75mg	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	125% 10mg	8mg per day for Men 19-50 years
Magnesium	317% 1330mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	NA	46% 1.06mg	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	104% 730mg	700mg per day for Men 19-50 years
Potassium	114% 3870mg	40.3% 1370mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	309% 170μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	277% 30.5mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	0.81% 30g	2.7% 100g	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, unenriched, dry 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, unenriched, dry 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, unenriched, dry:

• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size has 2.2 times more Vitamin B1, 2.3 times more Vitamin B2, 4.7 times more Vitamin B3, 1.7 times more Vitamin B5 and 8 times more Vitamin B9 than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size and Cereals, corn grits, yellow, regular and quick, unenriched, dry provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Cereals, corn grits, yellow, regular and quick, unenriched, dry have insufficient amounts of Vitamin B9
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size as well as Cereals, corn grits, yellow, regular and quick, unenriched, dry 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, unenriched, dry:

• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size has 29 times more Calcium, 4.5 times more Copper, 2.5 times more Iron, 4.9 times more Magnesium, 5.3 times more Phosphorus, 2.8 times more Potassium and 7.4 times more Zinc than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• While 1 kg of Cereals, corn grits, yellow, regular and quick, unenriched, dry contains 2.9 times more Selenium than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• 1 kilogram of Cereals, corn grits, yellow, regular and quick, unenriched, dry lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size has 1.8 times more Fat, 4.2 times more Omega 3, 2.5 times more Omega 6, 7.8 times more Fiber and 1.3 times more Protein than Cereals, corn grits, yellow, regular and quick, unenriched, dry.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size and Cereals, corn grits, yellow, regular and quick, unenriched, dry offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Cereals, corn grits, yellow, regular and quick, unenriched, dry provide inadequate amounts of Omega 3