Comparing Nutrients in 1 kilogram Cereals, whole wheat hot natural cereal, cooked with water, with salt VS Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, cooked with water, with salt	12%	5%	83%
Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	8%	4%	88%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Energy	21.4% 620kcal	121% 3520kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	19.6% 19g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	9.38% 3g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	11% 1.87g	50.6% 8.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	645% 838g	130g per day for Men 19-50 years
Sugars	1.1% 0.8g	308% 223g	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	42% 16g	253% 96g	38g per day for Men 19-50 years
Protein	35.7% 20g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	600% 7.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	631% 8.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.6% 8.9mg	601% 96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.4% 1.67mg	177% 8.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	738% 9.6mg	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	35% 140μg	480% 1920μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1200% 29μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16% 2.4mg	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	8.33% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, cooked with water, with salt	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Recommended Dietary Allowance
Calcium	7% 70mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	192% 1.73mg	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	77.5% 6.2mg	433% 34.6mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	221% 930mg	420mg per day for Men 19-50 years
Manganese	253% 5.83mg	1825% 42mg	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	99% 690mg	394% 2760mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	96% 3270mg	3400mg per day for Men 19-50 years
Selenium	233% 128μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	155% 2330mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	262% 29mg	11mg per day for Men 19-50 years
Water	22.6% 836g	1.62% 60g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, whole wheat hot natural cereal, cooked with water, with salt vs Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size:

• Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 10.3 times more Vitamin B1, 16.4 times more Vitamin B2, 10.8 times more Vitamin B3, 5.3 times more Vitamin B5, 13.2 times more Vitamin B6, 13.7 times more Vitamin B9, more Vitamin B12 and 1.3 times more Vitamin E than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt as well as Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have insufficient amounts of Vitamin A, Vitamin C and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Cereals, whole wheat hot natural cereal, cooked with water, with salt vs Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size:

• Cereals, whole wheat hot natural cereal, cooked with water, with salt have 3.1 times more Selenium, 12.3 times more Sodium and 13.9 times more Water than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• While Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 1.9 times more Calcium, 2.1 times more Copper, 5.6 times more Iron, 4.2 times more Magnesium, 7.2 times more Manganese, 4 times more Phosphorus, 4.6 times more Potassium and 6 times more Zinc than Cereals, whole wheat hot natural cereal, cooked with water, with salt.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size contain 5.7 times more Energy, 4.8 times more Fat, 4.2 times more Omega 3, 4.6 times more Omega 6, 6.1 times more Carbohydrate, 278.8 times more Sugars, 6 times more Fiber and 3.9 times more Protein than Cereals, whole wheat hot natural cereal, cooked with water, with salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, with salt as well as Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.