Comparing Nutrients in 1 kilogram Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size VS Cereals, whole wheat hot natural cereal, cooked with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	12%	5%	83%
Cereals, whole wheat hot natural cereal, cooked with water, without salt	12%	5%	83%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Recommended Dietary Allowance
Energy	121% 3510kcal	21.4% 620kcal	2900kcal per day for Men 19-50 years
Fat	21.6% 21g	4.12% 4g	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	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	72.6% 12.3g	11% 1.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	626% 814g	105% 137g	130g per day for Men 19-50 years
Sugars	12.4% 9g	1.1% 0.8g	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	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Cereals, whole wheat hot natural cereal, 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	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	353% 56.4mg	55.6% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	56% 0.73mg	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	35% 140μg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Recommended Dietary Allowance
Calcium	58% 580mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	371% 3.34mg	92% 0.83mg	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	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	317% 1330mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	99% 690mg	700mg per day for Men 19-50 years
Potassium	114% 3870mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	233% 128μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	277% 30.5mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	0.81% 30g	22.6% 836g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size VS Cereals, whole wheat hot natural cereal, 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, whole wheat hot natural cereal, 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, whole wheat hot natural cereal, cooked with water, without salt:

• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size has 4.1 times more Vitamin B1, 1.8 times more Vitamin B2, 6.3 times more Vitamin B3, 1.9 times more Vitamin B6, 2.9 times more Vitamin B9 and 2.7 times more Vitamin E than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• 1 kilogram of Cereals, whole wheat hot natural cereal, cooked with water, without salt have insufficient amounts of Vitamin E
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size as well as Cereals, whole wheat hot natural cereal, 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, whole wheat hot natural cereal, cooked with water, without salt:

• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size has 8.3 times more Calcium, 4 times more Copper, 4 times more Iron, 6 times more Magnesium, 5.6 times more Phosphorus, 5.5 times more Potassium and 6.4 times more Zinc than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• While 1 kg of Cereals, whole wheat hot natural cereal, cooked with water, without salt contains 2.2 times more Selenium and 27.9 times more Water than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• 1 kilogram of Cereals, whole wheat hot natural cereal, cooked with water, without salt 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 5.7 times more Energy, 5.3 times more Fat, 4.2 times more Omega 3, 6.6 times more Omega 6, 5.9 times more Carbohydrate, 7.8 times more Fiber and 5.9 times more Protein than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• 1 kilogram of Cereals, whole wheat hot natural cereal, cooked with water, without salt provide inadequate amounts of Omega 3 and Omega 6