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

Macros Ratio

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

Macro Nutrients

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Energy	21.4% 620kcal	121% 3510kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	21.6% 21g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	12.5% 4g	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	72.6% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	626% 814g	130g per day for Men 19-50 years
Sugars	1.1% 0.8g	12.4% 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	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	326% 124g	38g per day for Men 19-50 years
Protein	35.7% 20g	211% 118g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Cereals ready-to-eat, POST, Shredded Wheat, original 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	242% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.6% 8.9mg	353% 56.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	108% 1.4mg	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	100% 400μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16% 2.4mg	43.3% 6.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Recommended Dietary Allowance
Calcium	7% 70mg	58% 580mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	371% 3.34mg	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	313% 25mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	317% 1330mg	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	99% 690mg	549% 3840mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	114% 3870mg	3400mg per day for Men 19-50 years
Selenium	233% 128μg	107% 59μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	277% 30.5mg	11mg per day for Men 19-50 years
Water	22.6% 836g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, whole wheat hot natural cereal, cooked with water, without salt VS Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, whole wheat hot natural cereal, cooked with water, without salt versus 1 kg of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, whole wheat hot natural cereal, cooked with water, without salt vs Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size:

• 1 kg of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contains 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, whole wheat hot natural cereal, cooked with water, without salt as well as Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cereals, whole wheat hot natural cereal, cooked with water, without salt vs Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size:

• 1 kilogram of Cereals, whole wheat hot natural cereal, cooked with water, without salt has 2.2 times more Selenium and 27.9 times more Water than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• While 1 kg of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contains 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.
• 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 kg of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size contains 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