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

Macros Ratio

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

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Energy	121% 3510kcal	139% 4020kcal	2900kcal per day for Men 19-50 years
Fat	21.6% 21g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	NA	1.6g per day for Men 19-50 years
Omega 6	72.6% 12.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	626% 814g	691% 898g	130g per day for Men 19-50 years
Sugars	12.4% 9g	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	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	44.7% 17g	38g per day for Men 19-50 years
Protein	211% 118g	113% 63g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	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	242% 2.9mg	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	353% 56.4mg	2206% 353mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	64% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	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	100% 400μg	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	43.3% 6.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Calcium	58% 580mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	371% 3.34mg	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	313% 25mg	3963% 317mg	8mg per day for Men 19-50 years
Magnesium	317% 1330mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	NA	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	549% 3840mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	114% 3870mg	33.2% 1130mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	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	277% 30.5mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.81% 30g	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 spoon-size vs Cereals ready-to-eat, rice, puffed, fortified:

• Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 2.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 2.1 times more Vitamin B9 than Cereals ready-to-eat, rice, puffed, fortified.
• While Cereals ready-to-eat, rice, puffed, fortified contain 9 times more Vitamin B1, 20 times more Vitamin B2 and 6.3 times more Vitamin B3 than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size 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 spoon-size vs Cereals ready-to-eat, rice, puffed, fortified:

• Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 9.7 times more Calcium, 2 times more Copper, 5.3 times more Magnesium, 3.9 times more Phosphorus, 3.4 times more Potassium and 3 times more Zinc than Cereals ready-to-eat, rice, puffed, fortified.
• While Cereals ready-to-eat, rice, puffed, fortified contain 12.7 times more Iron and 1.8 times more Selenium than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 4.2 times more Fat, 3.1 times more Saturated Fat, 7.3 times more Fiber and 1.9 times more Protein than Cereals ready-to-eat, rice, puffed, fortified.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size 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 spoon-size as well as Cereals ready-to-eat, rice, puffed, fortified have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.